Be sure to come out and support our Mission CrossFit competitors this Saturday in the Next Level Invitational at Cal State Long Beach.  We have 4 new competitors (Angela, Darian, Kyle, and Bryan) in Division 3, and Ryan Lee competing in Division 1.  NO OPEN GYM SATURDAY!
 
Workout of the Day
Strength of the Day 2 min. Russian Twists
  Level 1 & 2:

5 Min. AMRAP:
10 Weighted Step-ups, 44/26 pounds, 20/14 inch box
10 Ring Rows

Rest 2 min…

5 Min. AMRAP:
10 Sumo Deadlift High Pull, 53/42 pounds
10 Burpees

Rest 2 min…

5 Min. AMRAP:
10 Wall Ball, 14/10 pounds
10 Mountain Climbers

 

 

Level 3 & 4:

5 Min. AMRAP:
10 Weighted Step-ups, 53/35 pounds, 24/20 inch box

10 Pull-ups

Rest 2 min…

5 Min. AMRAP:
10 Sumo Deadlift High Pull, 75/53 pounds
10 Burpees

Rest 2 min…

5 Min. AMRAP:
10 Wall Ball, 20/14 pounds
10 Mountain Climbers

*Score is total reps.