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
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#)