9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Sean

10am – Technique & Movement – Bench Press/Pushups/Sprints/Tire Flips – Coach Sean

11am – CrossFit – Coach Sean

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

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CROSSFIT

Strength

EMOTM 10 Minutes of:

12 Strict Press (65/95#)

MetCon

3 Rounds For Reps of:

60s Assault Bike

60s Box Overs (16/20″)

60s Hang Power Clean (55/75#)

60s Burpee DB Deadift (20/35#)

60s GHDSU

60s Rest