Announcements
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Complete quarantine BINGO for your chance at a WHOOP
Happy Birthday to Christy R.!!
Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Strength
Metcon (No Measure)
8 Rounds
10 Supanited bent over row
Into
10 Floor Press
:30 rest in-between set
HAP
Use same weight. If weight for Row is too light for Floor press then do push ups.
22X0 Tempo
2 coming up and 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
Metcon
Metcon (AMRAP – Reps)
15 Min AMRAP
3 Bodyweight Man-makers
6 Hang High Pulls 95/65
9 Front Squat
https://www.youtube.com/watch?v=KHR1vONbo4Y
Extra Credit
Metcon (No Measure)
Split Squats
3×10
5 Per Leg
V Ups
4×20
Curls – 4×15
Bingo