It’s Friday! Let’s Lift Heavy Things!

 In Workout of the Day

This weekend we are hosting the CrossFit Olympic Lifting Trainers Seminar! Therefore the gym will beCLOSED all weekend.

BUT, we are still going to have both CrossFit classes at 8:00am and 9:00am at the NEW GYM at 8842 Broadway. We will be having the classes inside and the bathrooms are working! With the delays from the city and not being in and operating yet, we didn’t want y’all to miss out on a workout!

If you’re not working out, don’t forget about Coach Beth and the Habitat for Humanity Day! If you have questions contact her directly at beth@missioncrossfitsa.com

WARM UP

200m Run

Everett Warm-Up

Barbell Warm-Up

STRENGTH

12:00 to Find 1RM

Squat Clean + Hang Squat Clean + Front Squat + Jerk

then…

8 Min EMOM

Perform the Above Complex @ 90% of Your 1RM

WOD

12:00 AMRAP

12 DL @ Weight From Strength

16 Bar Jump Overs

20 Ab-Mat Sit-Ups

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