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Bear Canyon CrossFit – Hibernation WOD

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Warm-up

Trainers Choice (No Measure)

Stretch

Get heart rate up

Strength

Metcon

Metcon (No Measure)

Cossack squat

:40 Sec of Work

EMOM 10

Use weight if in good position

Ether barbell on back or weight in goblet position

Metcon (Time)

30-20-10

Deadlift 95/65 (Or suitcase if KB/db)

Sit Ups

into

21-15-9

Power Clean 95/65 (or double db or Alt if 1)

Bent over Row

into

15-12-9

Power Snatch 95/65 or Alt DB

30-24-18

Mountain Climbers

Knees touch elbows

Extra Credit

Metcon (No Measure)

Stretch

Mobilize

Get ready for another fun hard workout tomorrow