9am-12pm – Open Gym
9am – Plyometrics – Jumps – Coach Clare
10am – Technique & Movement – Kipping/T2B/Pullups/BMU – Coach Clare
11am – CrossFit – Coach Clare
12pm – Olympic Lifting – Snatch/Clean & Jerk/Seated Box Squats – Coach Clare
CROSSFIT
Strength
Deadlift 8-6-6-4-4-2 (Ascending)
MetCon
21-15-9-15-21 For Time of:
Thrusters (55/75#)
Situps