9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Clare

10am – Technique & Movement – Athlete Choice – Coach Clare

11am – CrossFit – Coach Clare

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

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CROSSFIT

Lift

Push Jerk/Split Jerk (Heavy Single)

MetCon

For Time:

3 Rounds of:

7 HSPU

7 GHDSU

2 Rounds of:

14 Wall Balls (W: 14/9 M: 20#/10′)

14 Pushups

1 Round of:

21 Calories Ski Erg

21 Deadlifts (125/185#)