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Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (No Measure)
20 rounds E:45
5 Supinated Deadlifts into 5 Supinated bent over row
02X0 Tempo
2 sec hold (squeeze at top) on the Supinated Row
If using one DB/KB do 3 each side same with Row
Odd Object just bent over Row squeezing at the top 2 sec
Metcon
Metcon (Time)
50 Clusters
EMOM 2 reverse burpee
into
50 Front Squats
EMOM 2 long jump jog back
into
50 weighted sit-ups
EMOM 10 Flutter Kicks L/R -1
Scale Accordingly
Extra Credit
Metcon (No Measure)
100 Calf Raises
5×20 Curls
Strict Pull Ups
3×10
Add range of motion as needed
Barbell Overhead Walking Lunge Steps
4×16
8 Per Side
Arms Up Plank
5 x Max Effort
3:00 Cap Per round – 10:00 Total accumulation Cap