9am-12pm – Open Gym
9am – Plyometrics – Quick Feet – Coach Clare
10am – Technique & Movement – Handstand Hold/HSPU/HSW – Coach Clare
11am – CrossFit – Coach Clare
12pm – Olympic Lifting – Snatch/Clean & Jerk/Front Squat – Coach Clare
CROSSFIT
Lift/Gymnastics
EMOTM 20 Minutes of:
Odd: 3-Position Squat Snatch (Light/Mechanics)
Even: 1-3 Bar/Ring Muscle Ups
MetCon
For Total Reps:
8 Minute AMRAP of:
2 Rope Climbs
6 Thrusters (95/135#)
-2 Minute Rest-
4 Minute AMRAP of:
4 DB Pushups
4 DBL DB Snatch (20/35#)