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

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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#)