“WE ARE CHANGE” MESSAGE FROM COACH RENEE:

Hello We Are Change Teams! Your first We Are Change Dare is to run a mile, take a selfie with an accountability partner, teammate or coach, then post it to Facebook or Instagram (@missioncrossfitsa), tag Mission Crossfit SA (Twitter: missioncfsa)  and #WeAreChange. No social media? No problem! Email your picture to your team leader! Every team member in the selfie will earn points for your team as long as they ran the mile too! You have until Sunday to get it done! Happy running!

Also, visit the “We Are Change” Blog to stay up to date on the latest news regarding the challenge!

WARM UP

200m Run

Everett WU

SKILL WORK

Superset! Work in Groups of 3:

3×10 of each

Ring dips

Banded pull-apart

OH band pull-apart

WOD

7 min AMRAP

10 Push ups

10 Hollow Rocks

10 Box Jumps

-2 min rest-

7 min AMRAP

Shuttle run (parkinglot)

10 V-Ups

10 Box Jumps