“Final Friday” On the last Friday of each month, we at Mission CrossFit SA are going to either host and event or get people in our community together to have fun, let loose a little and enjoy a night together after all of our hard work.  These get together will be either at Mission or out

WARM UP 200m Run 2 Rounds: 10 Air Squats 10 Good Mornings 5 Push-ups SKILL Work on Spotting and Bailing on the Back Squat Rule # 1: Communicate Rule # 2: Don’t Be a Limp Noodle WOD 6 Min AMRAP: 10 T2B 30 DU – 1 min rest – 6 Min AMRAP: 10 OH Plate