9am-12pm – Open Gym
9am – Plyometrics – Jumps – Coach Sam
10am – Technique & Movement – T2B/Pullups(Strict/Kipping/Butterfly)/BMU – Coach Sam
11am – CrossFit – Coach Sam
12pm – Olympic Lifting – Clean & Jerk/Snatch/Accessory – Coach Sam
CROSSFIT
Strength
Push Press 20-20-5-5 (Ascending)
MetCon
21-15-9 For Time of:
KB Swings (1/1.5 Pood)
Med Ball Cleans (14/20#)
*After Each Round Perform 40 Tuck Jumps*
