Level 1

20 minute AMRAP

15 push jerks

15 box jumps

15 deadlift

 ? 22-lb. barbell and 16-in. box ? 33-lb. barbell and 20-in. box

Level 2

20 minute AMRAP

15 push jerks

15 box jumps

15 deadlift

 ? 33-lb. barbell and 16-in. box ? 44-lb. barbell and 20-in. box

Level 3

20 minute AMRAP

15 push jerks

15 box jumps

15 deadlift

 ? 45-lb. barbell and 20-in. box ? 75-lb. barbell and 24-in. box

Level 4 Rx

20 minute AMRAP

15 push jerks

15 box jumps

15 deadlift

 ? 65-lb. barbell and 20-in. box ? 95-lb. barbell and 24-in. box

Motivation

What I’ve loved about Mission Crossfit is the people.  One of the many struggles I’ve had as a business owner is balancing running a business and my desire to please everyone.  This leads to poor execution of ideas and concepts. I can’t please everyone, I know that.  That doesn’t mean it doesn’t bother me when people are unhappy.  

What I’m trying to do at Mission Crossfit is provide opportunities to improve the lives of our members and coaches through physical training.  I  want to provide an environment where we can improve our physical, social, and spiritual well being.  Where we can learn the best ways to move and care for our bodies to maintain overall health for the long term.  I want people to know that we care for them as individuals.  I want to create an environment where we look out for each other.  As our journeys converge for short periods of time each day, I hope that we will support and encourage one another.  I want our differences to be our combined strength.  I want Mission Crossfit to be the favorite part of your day.  I want it to be the place where we dare to be our very best.  

This may be a lofty goal but it is what I want.  This is why I’m sharing it with you.  I need your help.  I need you to hold me accountable and I need you to contribute the very best of yourself.  Embrace the possibilities.  

Strength

12 minute EMOM

Odd minutes: 1arm OH carry 30 seconds per arm

Even minutes- 6 singe leg glute bridges per side shoulders on bench