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
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