Mission CrossFit’s Holiday Jingle is this Friday @ 6pm.  Bring a dish if you can, there is a sign-up sheet on the restroom door.  
Team Mission CrossFit is competing in the “WOD Gear Team Series” competition this Sunday at Occidental College for those who are interested in seeing what a team competition (2 male, 2 female) is like.  


Workout of the Day
Strength of the Day Rest
Level 1:

  • 6 Rounds
    • 5 Press
    • 10 Deadlift
    • 10 Ring Rows
    • 40 Jump Rope
Level 2:

  • 8 Rounds
    • 5 Pike Push-ups
    • 115 Pound Deadlift, 10 reps
    • 15 Ring Rows
    • 20 Double Unders
*If no Double Unders, sub 3x Jump Rope.
Level 3: 

  • 8 Rounds
    • 3 HSPU
    • 185 Pound Deadlift, 6 reps
    • 12 Pull-ups
    • 24 Double Unders
*If no HSPU, sub 2x Pike Push-ups
**If no Double Unders, sub 3x Jump Rope.
Level 4: “Bradshaw”

  • 10 Rounds
    • 3 HSPU
    • 225 Pound Deadlift, 6 reps
    • 12 Pull-ups
    • 24 Double Unders
Buy Out 30 Hollow Rocks