Level 1

“12 Days of Mission Crossfit”

1- Clean & Jerk

2- dips

3- Box Jumps

4- Hang Squat Snatch

5- Bar Facing Burpees

6- Push Press

7- Leg Raises

8- Squats

9- Wall balls

10- Ring Rows

11- Push ups

12- Front Squats

Workout is done like the song.

Level 2

“12 Days of Mission Crossfit”

1- Clean & Jerk

2- dips

3- Box Jumps

4- Hang Squat Snatch

5- Bar Facing Burpees

6- Push Press

7- L-raises

8- Squats

9- Wall Ball

10- Ring Rows

11- Push ups

12- Front Squats

Workout is done like the song.

Level 3

“12 Days of Mission Crossfit”

1- Clean & Jerk

2- Dips

3- Box Jumps

4- Hang Squat Snatch

5- Bar Facing Burpees

6- Push Press

7-Toes to Bar

8-  Box Pistols (Alternating)

9- Wall Ball

10- Pullups

11- HSPU

12- Front Squats

Workout is done like the song.

Level 4 Rx

 

“12 Days of Mission Crossfit”

1- Clean & Jerk (185/115#)

2- Muscle Ups

3- Box Jumps (30/24)

4- Hang Squat Snatch (115/75#)

5- Bar Facing Burpees

6- Push Press (115/75#)

7- Toes to bar

8-  Pistols (alternating)

9- Wall Ball (20/14#)

10- C2B Pullups

11- HSPU

12- Front Squats (115/75#)

Workout is done like the song.

Motivation

Strength

 

Mobility: