9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Sean

10am – Technique & Movement – Thrusters/Wall Balls – Coach Sean

11am – CrossFit – Coach Sean

12pm – Olympic Lifting – Clean & Jerk/Accessory – Coach Jeff

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CROSSFIT

Strength

i) Bench Press 1RM

ii) SA BB Lawnmowers 12-12-12 (Per Arm)

MetCon

6 Rounds For Time of:

30′ SA OH DB Lunge Walk (L: 35/50#)

30′ SA OH DB Lunge Walk (R: 35/50#)

14 Push Jerk (75/115#)