We are open today for 8am and 9 am only! WARM-UP: Group Plyos Outside Teams of 3: 90 Wall ball shots WOD: “1776” (30:00) Teams of 3 4 RFT 70 KBS (24/16kg) 17 Burpee Box Jump Over (20”) 76 Double Unders 56 Air Squats

Mission CrossFit San Antonio is closed today, but will reopen tomorrow for 8am and 9am classes!

Mission CrossFit SA will be closed tomorrow (July 3rd), but will reopen July 4th for 8am and 9am classes! WARM-UP: 400m Run Indoor Plyos 2 Rounds: 6 Burpee Broad Jump 10 Sit-ups 12 WBS 12 Ring Row WOD: Teams of 2: 2000m Row 50 Power Cleans (135/95) 1600m Run 100 Sit Ups 100 BJ (24/20)

WARM-UP: 20 Walking lunges 10 Lunge to instep 20 Squats 2:00 on AD 5 Inch worms + 10 push-ups (each IW) :30 Bar Hand :30 Handstand hold SKILL: 7:00 Cutoff 500m Row 100 DU (2:00 SU) 20 Cal Bike WOD: 12 Min AMRAP: 200M Run 20 Air Squats 4 Push Jerks 4 Split Jerk(135/95)

WARM-UP: 400m Run 30 Jumping Jacks 30 Seal Jumps :30 Squat hold 10 Wall squats 10 Sqauts 10 Wallballs :20 Bar hang 15 Knee above hips 5 Burpees SKILL: 3 Sets of Superset (1:00 rest) 10 Single legged DL with KB’s (each) 15 KBS (32/24kg) WOD: 6 Min AMRAP 200 M Run 5 Bar Muscle

WARM-UP: 3:00 Row 3:00 Banded monster walks (:45 each direction) 3:00 Piriformis stretch on box (:90 each side) SKILL: 12:00 to Build up: Snatch High Pull + Power Snatch + Full Snatch + OHSQ WOD: For Time (15:00) 20 KBS (32/24kg) 30 Alternating Pistols 20 KBS 24 Alternating Pistols 20 KBS 18 Alternating Pistols

WARM-UP: 6:00 EMOM M1: Row M2: Jump Rope M3: :30 Squats/:30 Knee above hip swings SKILL: “Diane” 21-15-9 Deadlift (225/155) HSPU WOD: For Time: (12:00) 1000m Row (5:00 cut) 20 Burpees 800m Run

WARM-UP: 200m Run 1 Set fence drills 2x 10 Toy Soldiers (total) 6 Lunge to instep (total) 10 PVC ohsq :30 Bar hang :30 Handstand hold or plank hold SKILL: 4 SuperSets of: 6-10 Weighted Pull-ups 6-10 Weighted Ring Dips (rest :90) WOD: 9 Min Amrap: 1 Shuttle Run 12 LHPU 8 OHSQ (115/75)

WARM-UP: :30 Drills: 2Xs Jacks Ring row Good morning Bar hang Calf stretch (:15 each) Baby squats SKILL: 3 Rounds: 200 M Run ME UB TTB WOD: For Time: 200 M Run 10 Pull-Ups 5 FSQ (165/115) 400 M Run 15 Pull-ups 10 FSQ 800 M Run 20 Pull-Ups 15 FSQ

WARM-UP: Group Plyos 20 Vertical tosses with slam ball WOD: Teams of 4 200 WBS (20/14) 160 Burpees 80 Power Cleans (135/95) 800m Run 8 CTC Sled Pushes (150/100)