Bear Canyon CrossFit – Hibernation WOD

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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