9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

10am – Technique & Movement – Handstand Hold/HSPU/Kipping HSPU/HSW – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch Deadlift/Snatch Pull/Panda Pulls/Snatch Balance/Snatch – Coach Jeff

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CROSSFIT

Strength

Deadlift 3×5 @ 70%, 3×3 @ 83%

MetCon

For Time:

30 Calorie Assault Bike

4 Rounds of:

16 Weighted Box Step Ups (W: 20/25 M: 24″/40#)

8 Devils Press (25/40#)