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Components
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Modified CrossFit
Onboarding
Open Gym
Private Coaching
Recovery Room
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
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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