Ayn and Jones.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 double-unders
2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)
3. Technique review: "Mr. Grumpy Bear" barbell complex
4. "Mr. Grumpy Bear" In teams of three, AMRAP 20 Row 250m Mr. Grumpy Bear complex (deadlift x 2, hang power clean x 2, thruster x 2, behind-the-neck thruster x 2) x 2 15 Toes-to-bar
Competitors: 135/95lbs CrossFitters: 105/78lbs Novices: 15 bear complexes superset with 5 butterfly sit-ups. Then row 1000m.
Happy birthday, Perrin!