The Mission CrossFit SA new t-shirts and tanks will be in next week!  Make sure to reserve your shirt at the front desk before they’re gone!

WARM UP

400m Run

3x Fence Drills

3×5 Lunge-to-Instep

3 Rounds:

10 PVC Muscle Snatches

10 PVC OHS

MOBILITY

Partner Stretching

Trap Barbell

WOD

12 Min AMRAP:

12 Hip Snatches (75/55)

12 OHS

12 Pullups