CrossFit Belleville – WOD

Mobility/Prep

Limber 11

50 pull aparts

50 push downs

Weightlifting

Warm up/demo bear complex

Metcon

Bear Complex (5 x 7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.

Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.