Announcements
Happy Birthday to Holly D.!!
Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Sumo Deadlift High Pull (10×8-10)
8-10 EMOM 10MIN
HAP
Metcon
Metcon (AMRAP – Reps)
Four AMRAPs in 19 minutes:
AMRAP in 4 minutes;
3 Pistols Each Leg
6 HR Push-Ups
9 Squat Jumps
12 Rockstars or Mountain Climbers
1 minute Rest, then Repeat (4 times total)
Extra Credit
1-Mile Run (Time)
Max Effort 1-Mile Run