9am-12pm – Open Gym
9am – Plyometrics – Jumps – Coach Jeff
10am – Technique & Movement – Kipping/Ring Rows/Pullups/BMUs– Coach Jeff
11am – CrossFit – Coach Jeff
12pm – Olympic Lifting – Snatch/Clean & Jerk Heavy Singles – Coach Jeff
CROSSFIT
Strength
Deadlift 3-3-3 (Ascending)
MetCon
6 Rounds For Time of:
12 Medicine Ball Cleans (14/20#)
8 Pullups
12 Box Hops (24/30″)