9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

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

11am – CrossFit – Coach Jeff

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

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CROSSFIT

Strength

i) Strict Press (Heavy Single)

ii) Push Press 3×3

MetCon

For Time:

80/100 Calories Assault Bike

*On Every 2nd Minute Perform 5 DB Thrusters (20/35#)*