Crossfit Oshawa – CrossFit

The Bowles Complex

Unbroken, For max load:

7 Cleans + 5 Front squats + 3 Jerks
Welcome to the Bowles Complex!

Today’s reps on the cleans should be touch and go, on the front squat nice and smooth down and ups, then its time for the jerks. The jerks in this complex will be some of the hardest that we have come across, so we need to be prepped for this. Most athletes who have attempted to tackle this have failed their 1st of the three jerks on their first time, let’s learn from this.

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 9mins of:

20 Wallballs 20/14lbs

10 Burpee box jump overs 30/24″
Today’s workout is a high octane burner where ahtletes should be pushing the pace and hanging onto unbroken reps on the wallball. The box jumps should be executed at a fairly high intenisty as well but not at liberty of having to break up the next round of wallballs.