9am-12pm – Open Gym

9am – Plyometrics – Quick Feet/Directional Sprints – Coach Jeff

10am – Technique & Movement – Pushups/Ring Dips/Headstand/Handstand– Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch Pulls/Power Snatch/Seated Back Squats – Coach Jeff

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CROSSFIT

Strength

Deadlift 4-4-4 (Ascending)

MetCon

3 Rounds For Time of:

30 Cal Assault Bike

20 Thrusters (55/75#)

10 Devils Press (35/50#)

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