9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

10am – Technique & Movement – Ring Muscle Ups/HSPU/Kipping – Coach Jeff

11am – CrossFit – Coach Jeff

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

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CROSSFIT

Lift

Deadlift 5-5-5-3-3-3

MetCon

“Tabata Mashup”

Calories Rower

Bear Crawl

Calories Ski Erg

Sandbag Squat Clean Thrusters

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Tabata (Tuh-Baa-Tuh) n. – New Word Suggestion: a form of high-intensity exercise comprising twenty seconds of intense activity followed by ten seconds of rest, conducted over four minutes or 8 sets.