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Monday July 20th, 2020 (20200720) - Mission Crossfit

Level 1

Three Part:

0-10 min

600 meter run

max rounds of Cindy

5 Ring Rows 

10 Elevated Push Ups

15 Squats

10-20 min

600 meter run 

Max reps             Power Cleans (65/45#) 

20-30 min

600 meter run

Max Reps

Burpee Knee Raises

Level 2

Three Part:

0-10 min

800 meter run

max rounds of Cindy

5 Ring Rows 

10 Push Ups

15 Squats

10-20 min

800 meter run 

Max reps             Power Cleans (95/65#) 

20-30 min

800 meter run

Max Reps

Burpee Knee Raises

Level 3

Three Part:

0-10 min

1000 meter run

max rounds of Cindy

5 Pull Ups 

10 Push Ups

15 Squats

10-20 min

1000 meter run 

Max reps             Power Cleans (135/95#) 

20-30 min

1000 meter run

Max Reps

Burpee Toes to Bar

Level 4

Three Part:

0-10 min

1200 meter run

max rounds of Cindy

5 Pull Ups 

10 Push Ups

15 Squats

10-20 min

1200 meter run 

Max reps             Power Cleans (225/155#) 

20-30 min

1200 meter run

Max Reps

Burpee Toes to Bar

 

 

Strength

2 Rep Hang Snatch 

Work up to your heaviest set of two reps.

Daily Motivation

The run should take no longer than 6 minutes.