9am-12pm – Open Gym
9am – Plyometrics – Quick Feet – Coach Jeff
10am – Technique & Movement – Handstand Hold/HSPU/Kipping HSPU – Coach Jeff
11am – CrossFit – Coach Jeff
12pm – Olympic Lifting – Snatch Complex/Clean & Jerk Complex – Coach Jeff
CROSSFIT
MetCon
5 Rounds For Time of:
5 Reverse Burpees
10 Ring Rows
15 Calories Ski Erg
20 Med Ball Slams (14/20#)
Accessory
5x30s Weighted Wall Sit (Ascending)