Wednesday – December 7th, 2011

Next Level Invitational Championship is this Saturday from about 8am to 5pm at the OC Fairgrounds. Come out and support Mission CrossFit.

Workout of the Day
Strength of the Day	Rest
Level 1: 3 Rounds Run 100m 10 Ring Rows Run 100m 10 Push-ups Run 100m 10 Sit-ups Run 100m 10 Squats	Level 2: 4 Rounds Run 100m 15 Ring Rows Run 100m 15 Push-ups Run 100m 15 Sit-ups Run 100m 15 Squats
Level 3: 4 Rounds Run 200m 15 Pull-ups Run 200m 15 Push-ups Run 200m 15 Sit-ups Run 200m 15 Squats	Level 4: 5 Rounds Run 200m 20 Pull-ups Run 200m 20 Push-ups Run 200m 20 Sit-ups Run 200m 20 Squats

Workout of the Day

Strength of the Day

Rest

Level 1:

3 Rounds

Run 100m
10 Ring Rows
Run 100m
10 Push-ups
Run 100m
10 Sit-ups
Run 100m
10 Squats

Level 2:

4 Rounds

Run 100m
15 Ring Rows
Run 100m
15 Push-ups
Run 100m
15 Sit-ups
Run 100m
15 Squats

Level 3:

4 Rounds

Run 200m
15 Pull-ups
Run 200m
15 Push-ups
Run 200m
15 Sit-ups
Run 200m
15 Squats

Level 4:

5 Rounds

Run 200m
20 Pull-ups
Run 200m
20 Push-ups
Run 200m
20 Sit-ups
Run 200m
20 Squats

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