Announcements

The Tuesday night Barbell Class id postponed

until further notice!!

Mission Fitness – cross training

Skill Work (No Measure)

10 – 15 min Skill Work
Kipping Pullups/Butterfly Pullups/ Muscle Up Work

Metcon (Time)

RX:
12 min Time Cap:
50 Burpee Box Jump Over(24/20)
Every 2 min starting at 0:00 5 Ball Slam (50/30)
Scaled:
12 min Time Cap
50 Burpee Box Step Over (20/14)
Every 2 min starting at 0:00 5 Ball Slam (30/20)

Accessory Work :
3 Rounds:
10 Double Dumbbell Bicep Curl
10 Laying Double Dumbbell Tricep Extension
45 sec Wall Sit