Friday 12/04/15: Running, FS, GHDs

__________________________________

News and Upcoming Events:

5th Annual MisFit Toys Throwdown: TOMORROW at 9:00am: The fifth annual MisFit Toys Throwdown will be held on Saturday, December 5, 2015, at CrossFit Revelation.  There will be NO classes this Saturday!!  If you would like to volunteer your time, we need lots of help with judging and other things throughout the day...email us at:  misfittoysthrowdown@gmail.com; we appreciate all the help we can get!

__________________________________

WOD:

__________________________________

__________________________________

Bootcamp:

__________________________________

A.)  Odd/Even 12:

Even:  10 Ring Rows

Odd:  40-Second Plank Hold

B.)  AMRAP 20:

400-Meter Run

10 Box Jumps (24/20")

20 Sit Ups

Optional: EWOD/CoreWOD

__________________________________

Classic CrossFit:

__________________________________

A.)  Odd/Even 12:

Even:  10 Pull Ups

Odd:  40-Second Plank Hold

B.)  AMRAP 20:

400-Meter Run

10 Front Squats (w/ 60% of Max)

20 GHD Sit Ups

Optional: EWOD/CoreWOD

__________________________________

Heavy CrossFit:

__________________________________

A.)  Odd/Even 12:

Even:  5 Weighted Pull Ups

Odd:  40-Second Plank Hold

B.)  AMRAP 20:

400-Meter Run

10 Front Squats (185/135#)

20 GHD Sit Ups

Optional: EWOD/CoreWOD