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

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CROSSFIT

Strength

Deadlift 8-6-6-4-4-2 (Ascending)

MetCon

21-15-9-15-21 For Time of:

Thrusters (55/75#)

Situps