Announcements

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Happy Birthday to Matthew A and Lyndsey R!

Bear Canyon CrossFit – Hibernation WOD

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Warm-up

2 Sets

10 Burpees

15 Good Mornings

30 sec Plank Hold

Strength

A1) Floor Press

15-20 reps

-30 sec rest-

A2) Crush Grip Bent Over Row

10-12 reps @ 30×1 Tempo

-90 sec rest-

x 4 sets

Metcon

For Time

50 Bodyweight Man-maker

Every 2mins do

10 Ground to Overhead

Time Cap 20mins