10/31/16: HELEN

/ CrossFit Revelation/

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UPCOMING EVENTS!

SUNDAY, November 6 @ 10:00am:  Donut 5k 

Monday, November 14: Kettlebell Kitchen Food Tasting

Saturday, November 19:  CrossGiving (CFR Thanksgiving!)

Saturday, December 3 @ 8:00am:  MisFit Toys Throwdown

JUDGES and VOLUNTEERS REGISTRATION FOR MISFIT TOYS

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WOD:

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Boot Camp:

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A.) AMRAP 20

40m Sled Push

40 Air Squats

40m Backwards sled drag

B.) Helen

3 rounds for time of:

Run 400 meters

21 KB Swings 1.5/1P

12 pull-ups

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.) 3 Hang Cleans + 2 FS + 1 Jerk

20 min to build to max

B.) Helen

3 rounds for time of:

Run 400 meters

21 KB Swings 1.5/1P

12 pull-ups

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.) 3 Hang Cleans + 2 FS + 1 Jerk

20 min to build to max

B.) Helen

3 rounds for time of:

Run 400 meters

21 KB Swings 1.5/1P

12 pull-ups

Post results to SugarWOD!

Optional: EWOD/CoreWOD