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Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Strength
Metcon (No Measure)
Lying Overhead Pull-over
10 EMOM 10 Min
20X1 Tempo
These should be hard and a great way to work on pull-ups without having a bar
Barbell 65/45
If DB or KB only use one and grab the DB by both heads or the KB by the horns
https://www.youtube.com/watch?v=HeeYF7ZDddk
Metcon
Metcon (Time)
Barbell 95/65
50 Burpee Over Bar/Object
EMOM 2 Squat Snatch 95/65
*starting off with 2 Snatches
right into
50 Squat Cleans 95/65
EMOM 3 Reverse Burpees
If using 1 DB or KB just alternate sides
20 Min Cap
Extra Credit
Metcon (No Measure)
Double Tabata
:20 work
:10 Rest
16 Rounds alternating
Superman
Hollow Body