9am-12pm – Open Gym
9am – Plyometrics – Jumps – Coach Jeff
10am – Technique & Movement – Athlete Choice – Coach Jeff
11am – CrossFit – Coach Jeff
12pm – Olympic Lifting – Clean & Jerk/Accessory – Coach Jeff
CROSSFIT
Strength
Partner Deadlifts 6-6-6-6-6 (Ascending)
MetCon
In Teams of 2 Complete For Time:
400m Run (Together)
30 Synchro Bar Facing Burpees
60 SDHP (55/75#)
30 Over The Bar Wall Balls (14/20#)
60 Med Ball Slams (14/20#)
30 Synchro SA Hang DB/KB Snatches (35/50#)
60 Thrusters (55/75#)
30 Synchro T2B/Hanging Knee Raises
60 Pushups
400m Run (Together)