Mission CrossFit SA has official registered for the the Open!  Our team is created, so when you have a chance, register your self using this link and select Mission CrossFit SA as your affiliate and then join the team.  It costs $20 this year, but don’t let that stop you!

BUY-IN:

Ladder Drills

PVC Warm-up/Stretching

Mobility WOD:

Lacrosse Ball!

WOD: 4 RFT (20min Cutoff)

400m Run/500m Row

5 Squat Cleans (135/95)

20 LHPU

*You must complete 2 rounds starting with a 400m run and also 2 rounds starting with a 500m row.  You can decide the order.