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Bear Canyon CrossFit – Hibernation WOD

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Trainers Choice (No Measure)


Metcon (No Measure)

8 Rounds

10 Supanited bent over row


10 Floor Press

:30 rest in-between set


Use same weight. If weight for Row is too light for Floor press then do push ups.

2 sec hold (squeeze at top) on the Supinated Row

If using one DB/KB do 5 each side same with floor Press

Odd Object just bent over Row squeezing at the top 2 sec
Hold a barbell with an underhand grip (supination). Bend the knees, push the hips back and lean forward with the torso. Try to be in a 45° angle or more. With the chest out and back straight, row the barbell to your navel in a controlled movement


Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

6 Knee Jumps

9 Chair Dips

12 Weighted Step ups on chair

15 Chair Pike + Shoulder Tap (L/R=1)

If using Barbell use 75/55 in front rack
Knee Jumps –

Extra Credit

Metcon (No Measure)

3 Rounds

2:00 Min Wall Sit

4 Wall Walks