Bear Canyon CrossFit – Hibernation WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Metcon (No Measure)

Strict Press hypertrophy Friday

8×8

3 Sec Down

:30 Rest

HAP

Metcon

Metcon (Time)

20-2

(20-18-16-14-12-10-8-6-4-2)

Air Squats

Alternating Crab Kicks (L+R=2)

Hollow Body Rocks

Superman

Push Ups

20 Jumping Jacks after each round

Extra Credit

Metcon (No Measure)

Sprints

10x50Meter

Walk Back

(164ft)