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Bear Canyon CrossFit – Hibernation WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Metcon (No Measure)

Lying Overhead Pull-over

10×8

8 E 1:30

20X1 Tempo

These should be hard and a great way to work on pull-ups without having a bar

Barbell 65/45

If DB or KB only use one and grab the DB by both heads or the KB by the horns

Metcon

Metcon (Time)

21-15-9

Power Snatch 95/65

Devil Lunge

Jump Squats
Devil Lunge -Like Devil Press but once you come out of burpee, suit case deadlift weights then lunge L/R.

If barbell burpee jump up, clean bar to shoulder and then 2 lunges (L/R)

If one item burpee and then bring up into goblet position lunge L/R

Extra Credit

Metcon (No Measure)

4-15 Curls

PVC Ab Mat

3×10

Wall Sits

5 x1:00

Add weight as needed