Main – CrossFit All Levels


The Chan warm-up (No Measure)

25 x Side Straddle Hop (jumping jack)

20 x Side Straddle Hop (alt. arm)

4 x Long Lunge Twist (each leg)

6 x Fighter Lunge Squat (each leg)

10 x Speed Skater

5-1 x Modified Inch-worm

10 x Paint the Walls (small, med, large)

10 x Paint the Walls (reverse)

10 x Twist the Towel (each side)

Buy In

The Bear Complex (No Measure)

Performed by the #’s with coach

5 rounds of

1 x Deadlift

1 x Hang Power Clean

1 x Front Squat

1 x Push Press

1 x Back Squat

1 x Push Press (behind the neck

Rest 1 min

Performed on your own for 3 min

more advanced athlete’s can do “Dynamic Bear”

1 x Squat Clean to a Thrusters to a Back Squat and a Thruster

Strength & Power Development

Clean & Jerk Complex (EMOM 10 rounds @ 75% Clean & Jerk)

1 x Squat Clean

1 x Hang Clean

1 x Jerk


Metcon (Time)

21-15-9 – AQAP:

Front Squats: 135/95

Burpee Lateral Bar Hops