Announcements
Holiday Hours
December 24 5:30am/6:30am/9:30am/11:30am
Closed Christmas Day
December 26 11:30am/3:30pm/4:30pm
New Year’s Eve Closed After 4:30pm
New Year’s Day 11:30am/3:30pm/4:30pm
Bear Canyon CrossFit – WOD
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