9am-12pm – Open Gym

9am – Plyometrics – Quick Feet/Sprints/Ladder – Coach Clare

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

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Clean/Jerk/Snatch/Front Squat – Coach Clare

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CROSSFIT

MetCon

“The Sevens”

7 Rounds For Time of:

7 HSPU

7 Thrusters (95/135#)

7 K2E

7 Deadlifts (165/245#)

7 Burpees

7 KB Swings (1.5/2 Pood)

7 Pullups

*45 Minute Time Cap*