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

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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*