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Metcon
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(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
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WOD
Date
Workout
12 Days of Christmas - Bear Canyon CrossFit
Class
(All)
AM WOD 8:00
AM WOD 9:00
AM WOD 10:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (1/2)
Workout
12 Days of Christmas
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (Time)
1 200M Run
2 Snatches 115/85
3 Thrusters 115/85
4 Muscle-Ups (2 MUs for females)
5 Burpees over bar
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 American Kettlebell Swings 53/35
9 Box Jumps over
10 Handstand Push-Ups
11 Clean and Jerk 115/85
12 Man-Makers (35 lb DBs)
Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 200 Meter Run
2 – 2 Snatches; 200 Meter Run
3 – 3 Thruster; 2 Snatches; 200 Meter Run
. . . and so on.
Extra Credit
Metcon (No Measure)
Mobility
ROMWOD
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 21, 2019
Male Clients
1
Jason
Hoy
AM WOD 8:00
35:00
10 done, 85 lbs
Female Clients
1
Christian
Schramm
AM WOD 10:00
46:15
20 cal bike for run
2
Delise
Hoy
AM WOD 8:00
40:00
Finished round 10
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