WARM-UP 3 x 200m Run 15 Squats 15 Good Mornings 10 Push-ups :30 Bar Hang *Teams of 2 for the WODs WOD #1 8:00 AMRAP 10 Push-Press (95/65) ME Burpees *While Partner 1 does PP

WARM UP 400m run Plyos ENDURANCE teams of 3 sled walk for 15:00 (180/135) WOD 15:00 AMRAP 2 GTO (115/75) 25 Sit-ups 4 GTO 25 Sit-ups 6 GYO 25 Sit-up Etc.

Every year we celebrate with our friends and family by hosting a Mission CrossFit San Antonio Holiday party!  Last year we blew out our venue having more than 250 people come mingle with friends and

WARM UP 800m Run MOBILITY Coach’s Choice Barbell Warm-Up WOD 400m Run 15 Burpees Over Bar 5 Snatches (135/95) 200m Run 10 Burpees Over Bar 4 Snatches 200m Run 5 Burpees Over Bar 3 Snatches

We’ve all been there before! Don’t forget were you’ve come from as an athlete. Sometimes we let that slip our minds and forget what it was like on our first day.

WARM UP 5 Min Jump Rope Warm-Up Plyos ENDURANCE 4 Tabata Rounds: Burpees Air Squats KBS (24/16) Sit-Ups WOD 5 Min AMRAP: 10 WBS (20/14) 30 DU – 2 Min Rest – 5 Min AMRAP: