Bear Canyon CrossFit – SWEAT
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.