Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (No Measure)
Overhead Lunge
8 Steps alt EMOM
10 Min
HAP
Use odd object/Sandbag/1 KB OR DB
If using 1 KB or DB alternate every 4 steps
If light keep working for :40sec
Metcon
Metcon (AMRAP – Reps)
Four AMRAPs in 19 minutes:
AMRAP in 4 minutes;
3 Power Snatch (135/95 lb)
6 HR Push-Ups
9 Air Squats
12 Deadlifts (135/95 lb)
1 minute Rest, then Repeat (4 times total)
If using 1 DB/KB do 3 Snatch on each arm (6 total) and 6 Suitcase Deadlifts on each side (12)
Extra Credit
Metcon (No Measure)
50 Bicep Curls
50 Hollow Body Rocks
50 Supermans