9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Clare

10am – Technique & Movement – Kipping/Beat Swings/Pullups/T2B – Coach Clare

11am – CrossFit – Coach Clare

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

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CROSSFIT

MetCon

3 Rounds For Time of:

200m Row

15 KB Swings (.5/1 Pood)

200m Row

15 Box Hops (16/20″)

200m Row

15 S2OH (55/75#)

200m Row

15 Med Ball Slams (14/20#)

Accessory

4x30s DBL KB/DB Wall Sit (Ascending)