9am-12pm – Open Gym

9am – Plyometrics – Ladder/Directional Change – Coach Jeff

10am – Technique & Movement – Air Squats/Pushups/GHDSU/GHDBE/GHDHE – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch/Clean & Jerk/Seated Box Hops – Coach Jeff

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CROSSFIT

Strength

Push Press 7-7-5-5-3-3 (Ascending Weight)

MetCon

12 Minute AMRAP of:

9 Pushups

6 Hang Power Cleans (105/155#)

3 Front Squats (105/155#)