What a Bear!

Kind of tired this morning, but went to 9am to get it done.


4 Rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats

4 Rounds

  • 15s Plank
  • 15s Supermans
  • 15s Right Side Plank
  • 15s Left Side Plank


Find 1RM Front Squat

After hitting my previous 1 rep max (235#) for 3 reps last week, I was looking for a nice PR today. Warmed up with 6 reps at 135# and then went 185#, 215#, 235#, 245#, and 255# for a 20# PR. It was pretty easy too.



  • Modified Bear Complex (Clean Thruster + Back Squat Thruster)
  • 2x DU

I went Rx with 115# and finished just under the time limit with 25:45. Pretty happy with that because a long barbell complex in far from my strength and I held my own. I’ll be feeling that one in my legs for a few days.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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