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Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Stretch
Get Heart Rate Up
Metcon
Metcon (Time)
“Fat Amy” Yes its a benchmark Wod
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (55/35)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (55/35)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
If you don’t have a KB use a DB or use a heavy rock and toss it (grandma style) and repeat
Extra Credit
Metcon (Time)
10 Min Plank Hold
Every time you break 200M Run