9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Clare

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

11am – CrossFit – Coach Clare

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

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CROSSFIT

Strength

Deadlift 8-8-2-2-2 (Ascending)

MetCon

4 Rounds For Time of:

12 T2B

8 SA Hang DB Clean & Jerk – R (35/50#)

8 SA Hang DB Clean & Jerk – L (35/50#)