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

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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″)