Announcements

HOLLIDAY GYM PARTY: The evening of Friday December 6th! Save the date.

CrossFit FC East – Bodybuilding

Warm up

2 Rounds

Partner 1

10 pvc pass through

5 inchworm push-up

Partner 2

10 alternating samson lunge stretches

10 alternating groiner stretches

2 Rounds

6 empty barbell strict press

Wall walk Hold 10 Sec

6 empty barbell front squat

2 Wall walk

5 empty barbell bear complexes

Primer

2x

2 Bear Complex (Build in Weight)

1 Walk Walk Complex

Partner Workout

It’s Complicated

24 Minute AMRAP

YOU GO – I GO

1 Bear Complex

1 Wall Walk Complex

2 Bear Complex

2 Wall Walk Complex

3 Bear Complex

3 Wall Walk Complex

4 Bear Complex

4 Wall Walk Complex

5 Bear Complex

5 Wall Walk Complex

Etc.

Partner A does 1 and 1

then partner B does 1 and 1

then partner A does 2 and 2

then partner A does 2 and 2

ETC

Notes

*One bear complex is one power clean + one front squat + one push press + one back squat + one behind the neck push press. Athletes may perform one squat clean thruster + back squat / thruster in the workout.

*RX+ = one wall complex is one wall walk plus two wall facing strict handstand push-up at the top of the rep.

*RX = one wall complex is one wall walk plus one wall facing strict handstand push-up at the top of the rep.

*SX = one wall complex is one partial wall walk plus one pike push up or regular push up.

RX+ 135/95

RX 115/80

SX 95/65