9am-12pm – Open Gym
9am – Plyometrics – Ladder/Jumps – Coach Sam
10am – Technique & Movement – Kipping/Pullups/T2B/RMU – Coach Sam
11am – CrossFit – Coach Sam
12pm – Olympic Lifting – Snatch – Coach Sam
CROSSFIT
Strength
Sumo Deadlift 6-6-6-6-6 (Ascending)
MetCon
4 Rounds For Time of:
6 Burpee Tuck Jumps
12 Hang DB Clean & Jerk (35/50#)
18 Box Hops (20/24″)