9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jenna

10am – Technique & Movement – Handstand Holds/L-Sit Holds/Pistol Squats – Coach Jenna

11am – CrossFit – Coach Jenna

12pm – Olympic Lifting – Snatch/Jerk/Front Squat – Coach Jenna

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CROSSFIT

Strength

Deadlift 3-3-5-5-3-3-1-1

MetCon

9 Minute AMRAP of:

3 Med Ball Cleans (14/20#)

3/Side KB/DB Renegade Rows (25/35#)

6 Med Ball Cleans (14/20#)

6/Side KB/DB Renegade Rows (25/25#)

9 Med Ball Cleans (14/20#)

9/Side KB/DB Renegade Rows (25/35#)

12 Med Ball Cleans (14/20#)

12/Side KB/DB Renegade Rows (25/35#)

Etc…

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