WARM UP 200m Run 15 Air Squats 200m Run 15 Baby Squats 200m Run 15 Straight Leg Sit-Ups STRENGTH Strict Pull-Up Test (Let’s See if No-Band October Paid Off!) Then… Death By Strict Pull-Up *If

We have several athletes competing this weekend at a local competition called Power Output.  The competition will be held this Saturday from 11:00 am – 4:00 pm at Wheatley Heights Sports Complex at: 200 Noblewood

Over the past few months, the MCFSA staff has been working diligently to improve many aspects of Mission CrossFit San Antonio, one of which has been our website.  Over the past 5 years since we

[vc_row][vc_column][vc_column_text]WARM UP :30 Drills x 2 Jacks Lunge to Instep Squat Hold Bar Hang Push-ups SKILL Kipping/Butterfly Pull-Ups WOD Teams of 3 Complete: 1200m Run (200m @ a Time) 50 Pull-Ups 150 DU 1500m Row

WARM UP 400m Run 3 Rounds: 10 Air Squats 10 Good Mornings :30 Plank Hold 10 Push-ups STRENGTH Back Squat 5 Rep Max Back Squat Then Max Reps @ 85% WOD 40 WBS (20/14) then…

WARM-UP: 200m Run Indoor Plyos WOD: 16 min AMRAP 10 push ups 10 box jumps 24″/20″ 10 v-ups CASH-OUT: 2 rounds 2 minute max effort Row Rest :30 2 minute max effort T2B Rest :30