9am-12pm – Open Gym

9am – Plyometrics – Quick Feet/Jumps – Coach Jeff

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

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Clean & Jerk/Snatch/Back Squat – Coach Jeff

---

CROSSFIT

Strength

i) Push Press [7-5-3] x3 @ 80%

ii) ‘Filly’ Press 3×5 (Ascending)

MetCon

Drop Ladder 10-1 For Time of:

Thrusters (55/75#)

Pullups