PSKC CrossFit – CrossFit


1: Bear Complex (Work of to heavy set of the complex, 5-7 attempts)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Jon Pera, 315lb Bear Complex


The Bear complex is a five-lift complex consisting of a power clean, front squat, push press or jerk, back squat, and second push press or jerk from the back. Completion of all five lifts counts as one rep.


2: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

– 200m Run

– 25 Wall Balls (20/14)

*Goal is to go unbroken on the wallballs each round if at all possible. If not, at least keep the ball off the floor. 5 Burpee penalty for everyone in the gym if a ball touches the floor.

No Comments

Post A Comment

Get every new post delivered to your Inbox

Join other followers: