9am-12pm – Open Gym
9am – Plyometrics – Jumps– Coach Clare
10am – Technique & Movement – T2B/Kipping T2B/Pullups/Kipping Pullups– Coach Clare
11am – CrossFit – Coach Clare
12pm – Olympic Lifting – Clean Deadlift/Clean Pull/Panda Pulls/Power Clean/Split Jerk – Coach Clare
CROSSFIT
Strength
Push Press 10-10-6-6-2-2 (Ascending)
*10 Lateral Raises AFTER Each Set*
MetCon
6 Rounds For Time of:
30s Calories Assault Bike
30s Deadlift (75/115#)
30s Plate GR2OH (25/45#)
30s Situps
30s Rest