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Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (Weight)
Seated Z Press
7 EMOM 10 Min
If not super heavy work for :45
HAP
Weights, DB, KB, Full Hydro Flask,Bottles of wine, Big Rock, or anything else
Metcon
Metcon (AMRAP – Reps)
5 Sets
In 3min, complete
20 DB KB or odd object snatch (single arm 10/10)( barbell 10 PS)
20 DB or odd object Push Press (10 left/10 right) 10 Barbell
20 DB/KB odd object Front Sqaut (10 left/10 right) 10 Barbell
MAX EFFORT HRPU (Hand Release Push-ups)
1min Rest between sets
*a full hydroflask is a great option to use for this workout/wine bottle/barbell etc
*score is AVERAGE time of all five sets (if capped on any set, add 0:01 for each rep not completed)
Extra Credit
Metcon (No Measure)
100 Sit-ups