9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

10am – Technique & Movement – Butterfly Pullups/Kipping HSPU – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch/Accessory – Coach Jeff

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CROSSFIT

Strength

On Every 3rd Minute For 18 Minutes Perform:

4 Thrusters (125/185#)

MetCon

For Time:

500m Row

21 Hang Power Snatch (65/95#)

750m Row

15 Power Snatch (75/115#)

1000m Row

9 Squat Snatch (95/135#)