The Next Level Invitational is this Saturday at Laguna Hills HS.  Be sure to come out and support Mission CrossFit.

Spectator tickets are $8 if purchased ahead of time, or $10 at the door.  Purchase tickets here:

http://www.legendarycompetitor.com/index.php/get-involved/spectator

No Open Gym Saturday.


Workout of the Day
Strength of the Day Overhead Squat
Level 1:

3 Rounds:

200m Run
21 KB Swings
12 Ring Rows 


Level 2:

3 Rounds:

400m Run
21 KB Swings, 1 pood
12 Ring Rows 

Level 3: 

3 Rounds:

400m Run
21 KB Swings, 44 pounds
12 Pull-ups

Level 4:

“Helen”

3 Rounds:

400m Run
21 KB Swings, 1.5 pood (female rx 1 pood)
12 Pull-ups