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

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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