Fitness in the park this Saturday at 9am. NO 9am class at Mission CrossFit.

WARM-UP:

Fence drills
:30 Sec bar hang
10 Ring rows
10 Wall squats ( 2 sec down+2 sec hold+2 sec up )
10 Inch worms
:30 Sec plank
x 2 rounds

SKILL:

4 x 8 Pendlay Row ( 10:00 )

Increase each set

**You will see these again soon. Make sure you document your weights!

WOD:

16 min EMOM

Min 1 – 10 Box jumps ( 24/20 )

Min 2 – 200m run or shuttle run

Min 3 – 15 Plate GTO
( 45/25 )

Min 4 – 15 V-ups