Warm Up

  • 3 Rounds
  • 5 burpees
  • 4 Air Squats
  • 3 Inch Worm Push Up


Bear Complex



  • 8 Minute EMOM
  • Clean + Front Squat + Push Press + Back Squat + BTN Push Press

*Increase load each minute *




20 Min AMRAP

  • 45-lb. overhead squats, 20 reps
  • 45-lb. back squats, 20 reps
  • 400-meter run
  • L1: 35 lb
  • L2: Scale as needed

*Score is heaviest Bear Complex/and Rounds + Reps


U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno

Cash Out: 3 X 5 GHD Sit Ups

Challenge of the week: Pick a Crossfit Resolution: a skill, a lift, or something like making it 4 days a week. Write it at the bottom of the PR board.