9am-12pm – Open Gym
9am – Plyometrics – Jumps – Coach Jeff
10am – Technique & Movement – T2B/Kipping T2B/Pullups/Kipping Pullups – Coach Jeff
11am – CrossFit – Coach Jeff
12pm – Olympic Lifting – Power Snatch/Power Clean & Push Jerk/Speed Snatch Ladder – Coach Jeff
CROSSFIT
Strength
TnG Push Press 12-12-8-8-4-4 (Ascending)
MetCon
4 Rounds For MAX Reps of:
30s Wall Balls (W: 14/9 M: 20#/10′)
30s S2OH (Bar)
30s Box Hops (16/20″)
30s Burpee To Target (4/6″)
30s Renegade Rows (15/25# – Per Arm)
30s Rest