Mission Fitness – cross training
Skill Work (Checkmark)
Skill Work – 12 Minutes to work on
Kipping pull ups
Muscle ups
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
RX
200 meter run
1 rope climb
2 push press
2 Front squat
200 meter run
1 rope climb
4 push press
4 Front squat
200 meter run
1 rope climb
6 push press
6 Front squat
Etc….etc… till time runs out
(115/95)
Scaled
200 meter run
4 ring rows
2 push press
2 Front squat
200 meter run
4 ring rows
4 push press
4 Front squat
200 meter run
4 ring rows
6 push press
6 Front squat
Etc….etc… till time runs out
(95/75)