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 Jeff

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CROSSFIT

Strength

i) Seated Strict Press 7-7-7-4-4-4 (Ascending)

ii) Standing Strict DB Press 10-10-10 (Ascending)

MetCon

“Tabata Mashup”

Hang Power Cleans (75/115#)

T2B

Med Ball Cleans (14/20#)

Back Squats (75/115#)