Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (Weight)
Curtsy Squat (HAP)
8 Alt E1:30 10 Sets (4 each leg Alt)
Put weight in front rack or goblet position
https://www.youtube.com/watch?v=xClhGjz7p0A
Metcon
Metcon (Time)
5 Rounds
10 Power Snatch 95/65
15 Air Squats
Right into
5 Rounds
7 Overhead Squats 95/65
9 STO 95/65
If using 1 DB/KB Do 16 Alt Snatch and 4/4 Overhead Squat and 8/8 STO
Extra Credit
Metcon (No Measure)
SU Jump rope Accumulate 5 min (Try to complete in under 8 Min)
Tabata Supermans :40/:20
5×15 V-UPS