9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

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

11am – CrossFit – Coach Jeff

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

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CROSSFIT

Lift

Jerk 3-3-2-2-1-1-1-1

MetCon

For Time:

90 Calorie Row

30 Deadlifts (75/115#)

60 Calorie Row

30 S2OH (75/115#)

30 Calorie Row

30 Power Cleans (75/115#)