9am-12pm – Open Gym
9am – Plyometrics – Quick Feet– Coach Clare
10am – Technique & Movement – HSPU/Strict Press/Chinups/MU Transition – Coach Clare
11am – CrossFit – Coach Clare
12pm – Olympic Lifting – Snatch/Clean & Jerk/Tempo Front Squat – Coach Clare
CROSSFIT
Strength
Sumo Deadlift 10-10-4-4-4
MetCon
“Tabata Mashup”
Calories Ski Erg
Double Unders
KB SDHP (1.5/2 Pood)
Rope Climbs