Bear Canyon CrossFit – Hibernation WOD

View Public Whiteboard


Trainers Choice (No Measure)


Get heart rate up

Applied Strength

Metcon (No Measure)

Supanited bent over row

10 EMOM 10 Min


2 sec hold (squeeze at top)

If using one DB/KB do 5-6 each side

Odd Object just bent over Row squeezing at the top 2 sec
Hold a barbell with an underhand grip (supination). Bend the knees, push the hips back and lean forward with the torso. Try to be in a 45° angle or more. With the chest out and back straight, row the barbell to your navel in a controlled movement

Metcon (AMRAP – Reps)

AMRAP 12 Min

12 Deadlift 95/65

9 Long Jump with Jog Back

6 Clean and Jerk

If Single KB/DB 6 DL L/R AND 3 CnJ L/R

Extra Credit

Metcon (No Measure)

100 Curls (50 Each Side)

2 Sec hold at top

Use a plate or barbell and just do 50