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

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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)