9am-12pm – Open Gym
9am – Plyometrics – Quick Feet – Coach Jeff
10am – Technique & Movement – Kipping/Ring Rows/Pullups/MUs – Coach Jeff
11am – CrossFit – Coach Jeff
12pm – Olympic Lifting – Snatch/Clean & Jerk/Front Squat– Coach Jeff
CROSSFIT
Strength
Sumo Deadlift 6-6-1-1-1
MetCon
For Time:
42 Calories Ski Erg
21 CTB Pullups
30 Calories Ski Erg
15 CTB Pullups
18 Calories Ski Erg
9 CTB Pullups