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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!