Level 1
Two Part WOD
8 minute AMRAP
12 Alternating DB Snatch (20/15#)
12 Box Jumps
rest 2 minutes
8 Rounds:
2 Jumping Negative Pull Ups
5 Clean & Jerk
10 Alternating Lunges
Level 2
Two Part WOD
8 minute AMRAP
12 Alternating DB Snatch (30/20#)
12 Box Jumps (16/12″)
rest 2 minutes
8 Rounds:
5 Pull Ups
5 Clean & Jerk (65/42#)
10 Alternating Lunges
Level 3
Two Part WOD
8 minute AMRAP
12 Alternating DB Snatch (40/25#)
12 Box Jumps (20/16″)
rest 2 minutes
8 Rounds:
5 Pull Ups
5 Clean & Jerk (95/63#)
10 Jump Switch Lunges
Level 4
Two Part WOD
8 minute AMRAP
12 Alternating DB Snatch (50/35#)
12 Box Jumps (20/16″)
rest 2 minutes
8 Rounds:
5 Pull Ups
5 Clean & Jerk (115/83#)
10 Jump Switch Lunges
Daily Strength
Bench Press
4 sets of 10 reps with superset of bent over DB Row (10 right , 10 left)
Daily Motivation
How is the COVID-19 virus affecting Mission CrossFit? We are committed to providing our services and will remain open unless directed by the CDC or CADH. We feel that it is important at this time of uncertainty to remain calm, hope for the best, and prepare for the worst.
There are many opinions of how we should react. I believe it is our social responsibility to help “flatten the curve.”
