WOD:
10 Muscle ups
run 200
20 hspus
run 200
30 box jumps 20/24
run 200
40 kb swings 35/53
run 200
50 burpees
muscle ups can be scaled to 3 pullups 3 dips per m/u
Elements:
Skill: Wall Ball/Box Jumps
WOD: 3 rounds: 10 wall ball shots, 10 Box Jumps, 400 M Run
Join
US for a Morning of Giving. Holiday with a HERO is a local organization that
services homeless children in Carson. CCCF has partnered with Holiday with a
Hero, and local Law enforcement in attempts to make a difference this holiday
season. Holiday with a Hero Full Mission Profile is open to the public and for
all fitness levels on Sunday, December 11th, at 9:00 am, at Carson City
CrossFit, 403 Hotsprings road, Suite 2 . A
suggested donation for the fundraiser to participate . Carson City CrossFit
will donate 100% of the proceeds to Holiday with Hero in hopes to reach as many
children in the community identified as federally homeless, living in shelters
or doubling up with another family, they currently have over 200 families they
services and are in desperate need of the communities help. Holiday with a Hero
provides Carson City Children a buddy from law enforcement, uniformed service
personnel or other public service to holiday shop with a 100 gift certificate
to Wal-mart and lunch. You can sign up for Holiday with a Hero Full Mission
Profile by emailing Jill@carsoncitycrossfit.com the workout will be modified
for all fitness levels.
Carson City CrossFit will also donate all proceeds
from Tee shirt sales until December 14th through our online store.
SIGN UP TODAY
Carson City CrossFit will also donate all proceeds from Tee shirt sales until December 14th through our online store.
SIGN UP TODAY