Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Competitors and CrossFitters familiar with all the elements of the PVCF bear complex: warm-up F. Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)
Novices and CrossFitters not familiar with all elements of the PVCF bear complex: review deadlift, hang power clean, push press, front squat, back squat, and push jerk.
2. "Elizabear" For time: 10 PVCF Bear complex (deadlift, hang power [or muscle] clean, front squat, push press, back squat, behind-the-neck push jerk) 4 x Bear crawl 100' 8 PVCF Bear complex 2 x Bear crawl 100' 6 PVCF Bear complex 1 x Bear crawl 100'
Competitors: 135/95lbs CrossFitters: 105/78lbs or scaled as appropriate. Novices: 10 x PVCF bear complex, going up in weight in small increments from set to set. Rest 60 sec between sets.
3. With time remaining, do your mobilizations for December.