Mission Fitness – cross training

Skill Work (No Measure)

12 minutes
Option A.
Pistols or Pistol Progressions:
-Pistols to a plate or box
-holding plate out in front
Option B.
-Double Unders
-Crossovers
-Triple Unders
**you choose your path. You can spend 12 mins on 1 piece of half and half

METCON (Time)

For Time (15 minute CAP)
RX:
5 Rounds:
3 Wall Walks
9 Power Cleans (115/75)
8/6 Calorie Assault Bike
Scaled:
5 Rounds:
6 inch worm or 3 wall walk halfway up
9 Power Clean (75/55)
8/6 Calorie Assault Bike