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
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#)