9am-12pm – Open Gym
9am – Plyometrics – Jumps – Coach Clare
10am – Technique & Movement – Beat Swings/Butterfly Pullups/T2B/BMU – Coach Clare
11am – CrossFit – Partner WOD – Coach Clare
12pm – Olympic Lifting – Snatch/Clean & Jerk/Seated Broad Jumps – Coach Clare
CROSSFIT
Complete the WOD Rx to have your name put on our WOD Wall
MetCon
In Teams of 2 Complete For Time:
“Exchange”
100 Goblet Squats (1/1.5 Pood)
25 Partner Deadlifts (250/315lbs)
100 KB Swings (1/1.5 Pood)
25 Partner Deadlifts (250/315lbs)
100 KB Snatches (1/1.5 Pood)
25 Partner Deadlifts (250/315lbs)
100 Sumo Deadlift High Pull (1/1.5 Pood)
25 Partner Deadlifts (250/315lbs)