141203 – “Grizzly, Polar and Black”
U Turn CrossFit – CrossFit
Warm-up
(No Measure)
400m Run
Then,
5 – 10 – 15
Empty Bar Front Squat
Ring Rows
Empty Bar Shoulder to Overhead
Metcon
Metcon (Time)
9 – 7 – 5
Ring Muscle Up
Bear Complex (135#/95#)
18 – 14 – 10
Chest to Bar Pull-up
Ring Dip
9 – 7 – 5
Bear Complex (135#/95#)