9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Clare

10am – Technique & Movement – Headstand/Handstand/HSPU/Kipping HSPU– Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Snatch Complex/Clean & Jerk Complex/Seated Back Squat – Coach Clare

---

CROSSFIT

Strength

Deadlift 2-2-2 (Ascending)

MetCon

“CrossFit Baseline 2.0”

For Time:

500m Row (Damper @ 10)

40 DB Front Squats (20/35#)

30 GHDSU OR Weighted Situps (Anchored)

20 HSPU

10 BMU