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