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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

Skill: Wall Ball/Box Jumps
WOD: 3 rounds:
10 wall ball shots, 10 Box Jumps, 400 M Run

JoinUS for a Morning of Giving. Holiday with a HERO is a local organization thatservices homeless children in Carson. CCCF has partnered with Holiday with aHero, and local Law enforcement in attempts to make a difference this holidayseason. Holiday with a Hero Full Mission Profile is open to the public and forall fitness levels on Sunday, December 11th, at 9:00 am, at Carson CityCrossFit, 403 Hotsprings road, Suite 2 . Asuggested donation for the fundraiser to participate . Carson City CrossFitwill donate 100% of the proceeds to Holiday with Hero in hopes to reach as manychildren in the community identified as federally homeless, living in sheltersor doubling up with another family, they currently have over 200 families theyservices and are in desperate need of the communities help. Holiday with a Heroprovides Carson City Children a buddy from law enforcement, uniformed servicepersonnel or other public service to holiday shop with a 100 gift certificateto Wal-mart and lunch. You can sign up for Holiday with a Hero Full MissionProfile by emailing the workout will be modifiedfor all fitness levels. 

Carson City CrossFit will also donate all proceedsfrom Tee shirt sales until December 14th through our online store.


TheNevada Appeal will be writing a story on Holiday with a Hero full missionprofile at CCCF. Photographer for the news paper will be here 5:30 on Friday.Be here and be apart of it.

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