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 Min AFAP: 2-4-6-8… DL (205/135)

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 6×3 WOD: 4 Rounds: (23:00)

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% 1rm C&J) 5 Burpee over

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 (20/14) 9-7-5-3 Hang POWER Snatch

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.