CrossFit Black Ridge – CrossFit
Bear Complex (20 Minutes to work through 4 sets)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
The Bear Complex is a five-lift complex consisting of a power clean, front squat, push press, back squat, and second push press. Completion of ALL five lifts counts as ONE rep. Therefore, a true 1×5 is performing the complex FIVE times (25 lifts) without letting go of the bar.
Metcon (Time)
Deconstructed “Grace”
30 Power Cleans
30 Push Press
30 Power Cleans
30 Push Press
95/65