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

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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)