Friday – 161202

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Announcements

  • Naughty or Nice – Give a Gift, Get a Lift
    • Donate a toy and get your lift on for a great cause!
    • Toys will be donated to Toys for Tots
    • Register HERE
  • West Metro CrossFit Christmas Party
    • December 16th 6-9pm @ the gym
    • Ugly Sweater Contest

SWOD

Every minute on the minute for 10 minutes:
Odd – 10 Russian KB Swings – Heavy
Even – 10 Burpees

WOD

Pick Your Own Poison

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Suggested WOD

30-20-10 for time of:
Box Jumps (24″/20″)
400m Run

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