Bear Canyon CrossFit – SWEAT

View Public Whiteboard

Metcon (Time)

12 Days of Christmas

For Time:

1 200m Run ( or Row 300 Meters)

2 Snatches (155/105 lbs)

3 Thrusters (155/105 lbs)

4 Muscle-Ups (4 strict pullup or ring rows and ring dips)

5 Burpees

6 Toes to Bar

7 Chest-to-Bar Pull-Ups

8 Kettlebell Swings (72/53 kg)

9 Box Jumps (30″/24″)

10 Strict Handstand Push-Ups

11 Ground to Overhead (155/105 lbs)

12 Man-Makers (55/35 lb DBs)*

*Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .

1 – 1 200m (Run or Row 300 Meters)

2 – 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)

3 – 3 Thrusters (155lbs) 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)

4 – 4 Muscle-Ups 3 Thrusters (155lbs) 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)

. . . and so on.