9am-12pm – Open Gym
9am – Plyometrics – Jumps – Coach Jeff
10am – Technique & Movement – Pullups/T2B/BMU – Coach Jeff
11am – CrossFit – Coach Jeff
12pm – Olympic Lifting – Power Snatch/Power Clean & Jerk/Seated Box Hops – Coach Jeff
CROSSFIT
Strength
Pause Front Squat 3-3-3-3 (5s Pause/Ascending)
MetCon
14 Minute AMRAP of:
7 Box Overs (20/24″)
7 SA Hang DB Clean & Jerk – R (35/50#)
7 SA Hang DB Clean & Jerk – L (35/50#)
7 Pullups