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

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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