BUY-IN: 400m Run Plyos 1 x 40yd Suicide RUN: 1 Mile TT WOD: 4RFT 10 Power Cleans (115/75) 5 Push-Press 3 Overhead Squats

BUY-IN: :30 Drills (x2) 10 Plank Circles 10 Plank Pulses 10 Push-ups 10 Burpees WOD: Complete the following by 50min into class: #1 – 1000m Row (men shooting for 3:30, women shooting for 4:00) #2 – :90 Maxes of each of the following: HSPU (20 reps) Ring Dips (30 reps) Sit-ups (60 reps) Double Unders (50

“For five years, the CrossFit Games season culminates with us naming the fittest man and woman on earth. Competitors from all over the globe battle each other for the title, demonstrating the greatest capacity across broad time and modal domains. Who can do the most work fastest no matter what the task? This year, Reebok

BUY-IN: Everett Warm-up PVC Shoulder Warm-up Jerk Review LIFT: 3 x 1 Shoulder Press 3 x 3 Push-Press 3 x 5 Push-Jerk *Once you find your Max Shoulder Press, you can no longer change the weight on the bar. WOD: 8min AMRAP 8 Pistols (total) 8 Sit-ups

BUY-IN: Ladders PVC Shoulder Work 3 x 8 RHC WOD: For Time: 50 Jumping Squats (JSQ) 10 Pull-ups (PU) 40 JSQ 20 PU 30 JSQ 30 PU 20 JSQ 40 PU 10 JSQ 50 PU

The 1 year anniversary party is this coming Saturday! It’s going to be a blast and I think everyone is going to have a great time.  We are organizing food and drinks, but feel free to bring anything you want to the party to share with everyone else.   There will be festivities following the

Make sure to thank your mom for all those great things she has done over the years. I know my mom had to deal with a lot! So, thank you mom! Hope you like the pink bat! Next year it’ll be a pink barbell! And happy mother’s day to all our moms at Mission CrossFit

BUY-IN: :30 Drills Max Handstand Hold WOD: “Deck of Death” Hearts = Air Squats Spades = Kettlebell Swings (24/16kg) Clubs = Knee-to-Elbow Diamonds = Tire Dips Joker #1 = 21 HSPU Joker # 2 = 25 Split Squat Jumps (each) *Aces are 11 reps, all Face cards are 10 reps

BUY-IN: Jump Rope (5min) Burgener Warm-up 10 Around the Worlds 15 Full Depth Gymnastics Ring Dips WOD: For Time: 50 Air Squats – 3 Rounds 3 Bear Complex (115/75) 9 Pull-ups 18 V-ups 50 Squats *Every dropped bar, you must perform 10 Air squats CASH-OUT: Stretching

The t-shirt contest shirts have been ordered!  They should be here soon, so stay tuned! BUY-IN: Jumping Warm-up PVS Squat Work (F, B, OH) 5pt. Hip LIFT: 3 – 3 – 3 – 3 – 3 Back Squat WOD: 12min AMRAP 5 Tuck Jumps 10 Wall Ball Shots (20/14) 15 Sit-ups