Workout 11.14.15

Nickname: Let the big dog eat

Cloud 9 CrossFit – CrossFit

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Review movements of the bear complex


With a partner to help load weights and set up for wod

Bear Complex (Work up to max weight for complex)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press


Partner WOD

Metcon (Time)

4 rounds for time:

20 kb swings 70/50

25 burpee over box jumps

30 double unders

200 m run
One person working at a time. Other partner must hold a plank for the reps to count. BOTH partners must do the run and finish before the next round starts.

Feature Video

Phil’s Journey For A Better Life