Bear Canyon CrossFit – Hibernation WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Push Press (10×8)

8 EMOM 10 Min

NO TOUCH AND GO

Hold for 2 sec pause in dip each time

HAP

For single KB/DB 4 on each side with pause

Metcon

Metcon (AMRAP – Reps)

15 Min AMRAP

12 Chair/Box Step Ups/Jumps

9 Pvc/broomstick ab mat sit-ups

6 Devil Lunges (Burpee to L/R Lunge with weight)
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)

50 Bicep Curls

50 Push Ups

50 Strict Press