Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (No Measure)
Z press
8 EMOM 10 Min
HAP
:40 of work if light weights
Metcon
Metcon (AMRAP – Reps)
15 Min Amrap
2,4,6,8,10….
Devil Press
Renegade Row
Close Grip Push Ups
If using a barbell do
Burpee to Ground to Overhead 95/65
Bent Over Row
Close Grip Push Ups
Extra Credit
Metcon (No Measure)
100 DB Russian Twist with 50/35lb
*You can only work Tabata Style. 20sec. to work x 10sec. of rest until you’re done. Left + Right = 1rep