Level 1

AMRAP 18

10 Double Squat wallball

10 Ball slam

10 Evil Wheel

10 Ring Rows

Level 2

AMRAP 18

10 Double Squat wallball

10 Ball slam

10 Evil Wheel

10 Ring Rows

 

Level 3

AMRAP 18

10 Double Squat wallball

10 Ball slam

10 Evil Wheel

10 Pull ups

 

Level 4 Rx

AMRAP 18

10 Double Squat wallball

10 Ball slam

10 Evil Wheel

10 CTB Pull ups

Motivation

Every year for the last 6(?) years, Mission Crossfit, lead by Jen Shramo, has sponsored an orphanage in Mexico called Casa de la Esperanza. In the past we gave toys to the children, but the orphanage has fallen on hard times, so we are instead sending food and other basics. Please bring in something and put it under our Christmas tree, we will deliver everything before the new year, so please bring it in by next Friday.

They need; Food:

Rice, Beans, Canned vegetables tuna and soup, Powdered milk, Cake and cookie mixes, Pasta and Pasta sauce.

Other:

Liquid Laundry Soap, Diapers, Blankets, Socks.

Strength

10 Push Press EMOM

 

 

Mobility: