WARM UP 200m Run 2 Rounds of Cindy Power Snatch Review/Barbell Warm-Up Pre WOD SKILL 3x ME L-Sit w/1:00 Rest Between Sets Rx: From Rings Scaled: From Box WOD 21-15-9 Power Snatch (95/65) Rx+ (115/75) Ring Dips    

Be sure to head over to vote.sacurrent.com and vote for us for the 2015 Best of San Antonio!  Simply go to the site, click on the “Around Town” tab, go down to Best CrossFit and type in “Mission CrossFit SA”.  Also, if you go to the “People Tab” be sure to vote for our very

So…  You’ve got some options today.  We realize Open WOD 15.3 isn’t for everyone because of the muscle ups so we’ve decided to give you all a couple different routes. WARM UP 400m Run 2 Rounds: 10 Air Squats 10 Lunge to Instep 10 Straight Leg Situps 2 Min Jump Rope WOD Option 1: Open

WARM UP 400m Run Fence Drills Barbell Warm-Up MOBILITY Coach’s Choice WOD 9 Minutes to Complete: 3 Rounds: 200m Run 10 T2B 10 Shoulder to Overhead (115/75) Rx+ (135/95) 6 Minutes to Complete: 2 Rounds 200m Run 10 T2B 10 Shoulder to Overhead (115/75) Rx+ (135/95) 3 Minutes to Complete: 1 Round: 200m Run 10

Hey Friends and Family! This time of the year is one of our favorites!  It’s Mission’s birthday in March/April, The CrossFit Open is happening and the Best of San Antonio voting!  For the past 3 years Mission has either won or been runner-up for Best CrossFit Box in San Antonio amongst some other awards, and this year

WARM UP 3 Min Jump Rope 3 Rounds: 10 Good Mornings 10 Pushups 10 Air Squats ENDURANCE 4 Rounds: 50 DU 15 KBS (32/24) WOD Teams of 3: Min 1 – ME Cal Row Min 2- 15 WBS (20/14) Min 3 – 12 Burpees Min 4 – 15 Box Jumps (24/20) *Athletes Rotate Station *Workout

WARM UP 400m Run PVC Warm-Up SKILL 6 Min of Either: -HSPU Skill Work -6 min AMRAP: 20 Situps 10 HSPU WOD 3 Rounds: 2 Minute AMRAP: 200m Run ME Power Cleans (135/95) -1 Min Rest- 2 Minute AMRAP: 200m Run ME LHPU -1 Min Rest-

WARM UP 3 Minute Jump Rope 3x: 10 Air Squats :30 Plank 10 Baby Squats :30 Bar Hang STRENGTH Front Squat 5×3, Build up to Max 3-Rep Front Squat WOD 12 Min AMRAP 10 Thrusters (95/65) 10 Pull-ups *Every 3 Min Perform 30 DU

WARM UP 400m Row Plyos WOD Open WOD 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 95-lb. overhead squats, 12 reps 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 95-lb. overhead squats, 14 reps 14 chest-to-bar pull-ups

OPEN WOD 15.2 RELEASES TONIGHT AT 7 PM!!! WARM UP 200m Run 20 Kicks (total) 200m Run 20 Walk Lunges (total) 200m Run 20 Pelvic Raises 200m Run 20 Squats MOBILITY Banded Hip sequence WOD For Time: (20:00) 4 Power Snatch (115/75) 8 Box Jumps (24”/20”) 6 Power Snatch 12 Box Jumps 8 Power Snatch