WOD 14/9/18

CrossFit WOD

Strength/Skill: Handstand pushups

All levels perform 8 sets of 3 reps with 5RM exercise from last week.


MetCon: 3 Rounds For time

20 Wallball

10 pullup

5 HPC 70/50


Endurance WOD

MetCon: For time




Box jump


Deadlift 100/75


Strength & Accessory WOD

“Bear Complex”

5 Rounds For Load

Complete 7 Unbroken Sets of this Complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.