Announcements
Happy Birthday to Peter R. and Christina M.!!
Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (Weight)
Cossack squat
:40 Sec of Work
EMOM 10
Use weight if in good position
Ether barbell on back or weight in goblet position
Metcon
Metcon (Time)
30-20-10
Deadlift 95/65 (Or suitcase if KB/db)
Sit Ups
into
21-15-9
Power Clean 95/65 (or double db or Alt if 1)
Bent over Row
into
15-12-9
Power Snatch 95/65 or Alt DB
30-24-18
Mountain Climbers
Knees touch elbows