9am-12pm – Open Gym
9am – Plyometrics – Quick Feet – Coach Jeff
10am – Technique & Movement – Rope Climb/L-Sit/Handstand/HSPU – Coach Jeff
11am – CrossFit – Coach Jeff
12pm – Olympic Lifting – Clean Drills/Jerk Drills/Front Squat – Coach Jeff
CROSSFIT
Strength
Deadlift Holds (Pronated Grip) 6xMAX (Ascending Weights)
MetCon
“Tabata Mashup”
GHDSU
Shuttle Sprints
SA KB Snatch (.5/1 Pood)
Pushups