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Bear Canyon CrossFit – Hibernation WOD

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Trainers Choice (No Measure)


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


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


Hollow Body