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Bear Canyon CrossFit – Hibernation WOD

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Trainers Choice (No Measure)


Metcon (No Measure)

Z press

8 EMOM 10 Min


:40 of work if light weights


Metcon (AMRAP – Reps)

15 Min Amrap


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 (Time)

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