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Bear Canyon CrossFit – Hibernation WOD

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Trainers Choice (No Measure)


Overhead Squat (7×10)

E 1:30


Focus on form and an upright chest

If using 1 DB or KB try doing 5 and then switching arms and doing 5.


Metcon (Time)

4 Rounds for time

50 DU/ 100SU/HOPS

25 HCJ 95/65

20 Chair/SOFA Dips

15 Bent over Rows 95/65
Scale Accordingly

If using 1 DB or KB Split up reps on each side…yes its an odd number so you can do 26 and 16 😉

Extra Credit

Metcon (No Measure)

50 Sit-ups with barbell or weight

100 Flutter Kicks