Every 1 min for 10 mins: Bear Complexes
Every 1 min for 10 mins do:
2 Bear Complexes
This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do not let go of the bar for the 2 bear complexes. Thruster is okay, but must power clean.
Post loads completed.
“Del“
For time:
25 Burpees
Run (medicine ball) (20#/14#) 400m
25 Pull Up (Weighted)s, 20/14 lbs
Run (medicine ball) (20#/14#) 400m
25 Handstand Push Ups
Run (medicine ball) (20#/14#) 400m
25 Pull Up (Chest To Bar)s
Run (medicine ball) (20#/14#) 400m
25 Burpees
Photo by @robcwilson
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna. ~crossfit.com
WOD Demo with CrossFit Praxis – video [wmv] [mov] [HD mov]
Thanksgiving Week Schedule:
– Closed on Thursday Thanksgiving Day (Nov. 26)
– Friday (Nov. 27) ONE class only at 10am
– Normal classes all other days