9am-12pm – Open Gym
9am – Plyometrics – Quick Feet/Jumps – Coach Clare
10am – Technique & Movement – Athlete Choice – Coach Clare
11am – CrossFit – Coach Clare
12pm – Olympic Lifting – Clean & Jerk/Snatch/Front Squats – Coach Clare
CROSSFIT
Odd Objects
EMOTM 16 Minutes of:
Min 1: 5 Axl Bar/Fat Grip Clean & Press (60/90#)
Min 2: 7 OTB Sandbag Toss
Min 3: 50′ Sled Pull
Min 4: 45s Juggling (Yes… Juggling)
*4 Sets*
MetCon
8 Minute AMRAP of:
7 Ring Dips
12 Front Squats (75/115#)