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Bear Canyon CrossFit – Hibernation WOD

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Warm-up

Trainers Choice (No Measure)

Get heart rate up

Stretch

Weightlifting

Sumo Deadlift High Pull (10×8-10)

8-10 EMOM 10MIN

HAP

Metcon

Metcon (AMRAP – Reps)

Four AMRAPs in 19 minutes:

AMRAP in 4 minutes;

3 Pistols Each Leg

6 HR Push-Ups

9 Squat Jumps

12 Rockstars or Mountain Climbers

1 minute Rest, then Repeat (4 times total)

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run
Rest 3 Min Repeat

2 Miles total