Workout of the Day: Monday, 3.5.18

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If you're signed up for the CrossFit Open, remember you must enter your own score on the games website so we can vaildate your scores. Please make sure your score is on the site no later than noon today to give us time to check everyone!

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' High Knee Lunge + Twist
30' Bear Crawl
30' Reverse Bear Crawl
30' Lateral Lunge
30' Inchworm
30' Duck walk

STRENGTH:
A. 6min EMOM:
Bear Complex w/empty bar x 1

CONDITIONING:
“The Bear Complex”
5 rounds, not for time:
Complete the following sequence, without stopping or dropping the bar seven times:
Power Clean
Front Squat
S2OH
Back Squat
S2OH

Complete the sequence seven times consecutively without stopping, then drop the bar, add weight, attempt another sequence of 7. Repeat for a total of five rounds of 7 unbroken sets.

-Not for time.
-Score is weight of 5th round.
-Must add weight every set.
-You may move fluidly between movements (Power Clean + Thruster + Back Rack Thruster) as long as you lock out overhead every time.

Compare to 11/24/17

Justin McClintock