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Monday July 6th, 2020 (20200706) - Mission Crossfit

Level 1

3 rounds for time of:

20 Wall Balls, 14/10 lbs

20 Sumo Deadlift High-pulls, 44/33 lbs

20 Box Jumps, 16/12 in

20 Push Press, 44/33 lbs

20 Row Calories

20 Elevated Push-ups

10 Back Squats, 50% bodyweight

Level 2

3 rounds for time of:

25 Wall Balls, 14/10 lbs

25 Sumo Deadlift High-pulls, 55/44 lbs

25 Box Jumps, 16/12 in

25 Push Press, 55/44 lbs

25 Row Calories

25 Elevated Push-ups

10 Back Squats, 65% bodyweight

Level 3

3 rounds for time of:

25 Wall Balls, 20/14 lbs

25 Sumo Deadlift High-pulls, 75/55 lbs

25 Box Jumps, 20/16 in

25 Push Press, 75/55 lbs

25 Row Calories

25 Push-ups

10 Back Squats, 80% bodyweight

 

Level 4

3 rounds for time of:

30 Wall Balls, 20/14 lbs

30 Sumo Deadlift High-pulls, 75/55 lbs

30 Box Jumps, 20/16 in

30 Push Press, 75/55 lbs

30 Row Calories

30 Push-ups

10 Back Squats, 1x bodyweight

Strength

None

Daily Motivation