9am-12pm – Open Gym

9am – Plyometrics – Vertical/Lateral Jumps – Coach Clare

10am – Technique & Movement – Kipping/T2B – Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Clean Pulls/Cleans/Back Squats – Coach Clare

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CROSSFIT

Strength

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

MetCon

12-9-6-9-12 For Time of:

Front Squats (65/95#)

BF Burpees

Situps

*50 Double Unders After Each Round*