Announcements
Happy Birthday to Russel T.!!
Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (No Measure)
Lying Overhead Pull-over
10×8
8 E 1:30
20X1 Tempo
These should be hard and a great way to work on pull-ups without having a bar
Barbell 65/45
If DB or KB only use one and grab the DB by both heads or the KB by the horns
Metcon
Metcon (Time)
50 DU/100 SU or Hops
30 Front Squats 95/65
50 Du
30 C&J 95/65
50 du
30 Snatch 95/65
50 DU
30 PJ 95/65
Extra Credit
Metcon (No Measure)
8MIN EMOM
8 Reverse Bicep Curls with Barbell
6 Push-ups (Diamond if you’re good at them)