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Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (AMRAP – Reps)
7min AMRAP
5 PVC squat snatch
10 Box jump
20 S. arm odd object push press (10 left/10 right)
3min Rest
7min AMRAP
10 PVC OHS
20 Box/chair step-up
40 S. arm odd object push press (20 left/20 right)
*substitute jump tuck for box jump if necessary
Extra Credit
Metcon (No Measure)
Seated Alternating DB Curls
3×10
5 Per Arm
Banded Hamstring Curl
4×15
Plank
5 x1:00