WARM-UP: 200 M run 1 Set fence drills w/empty bar 10 GM 10 RD 10 BSQ SKILL: BSQ EMOM w/ partner 4 Rds: (12min) 1 Min ME BSQ @50% 1rm

WARM-UP: 3 Rounds: 20 Jacks 10 Jumping squats 10 Banded GM 10 Push ups SKILL: 12 Mins to build to heavy set of : 2 Thrusters from ground WOD: 10

WARM-UP: C2C Run 20 Kicks C2C Run 20 Pelvic raises C2C Run 20 Scorpions C2C Run 20 Air squats C2C Run 10 Inch worm to pu SKILL: Weighted Pull Ups

WARM-UP: Plyos Calf stretch BBWU SKILL: Endurance: (12mi cut) 800M Run 800M Row 40 Cal on bike WOD: Every 2min for 12min: Power Clean + Squat Clean + Jerk (80%

WARM-UP: :30 drills 2x’s: Seal jumps Squat hold Air squats Arm circles (walk to bar) Bar hang Push ups Slsu MOBILITY WOD: 4 RFT (20min) 250m Row 30 Med ball sit-ups

Join us today at 8am or 9am! WOD: “Murph“ 1 Mile run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile run

NO 4PM CLASS TODAY! Today is an official Mission CrossFit rest day! Take the day to recover and get ready for MURPH tomorrow at 8am, or 9am.

NO REGULARLY SCHEDULE CLASSES TODAY! Join us in our fundraiser for The Unquite Professional. We have a WOD for you, a silent auction full of hot items, and corn hole!

SATURDAY- No regularly scheduled classes! Sign up to participate for the T.U.P. fundraiser! WARM-UP: PLYOS SKILL: Partner Relay With a Slamball: 200m Run 400m Run 800m Run Each partner does

WARM-UP: Everett warm-up 20 jacks 20 seal 20 lunges 15 squats 10 push ups 5 burpees SKILL: Hip and Shoulders Game WOD: ”Jack” 20 Min AMRAP 10 Push Press (115/80)