9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Sam

10am – Technique & Movement – Kipping Progressions (T2B/Pullups/BMU) – Coach Sam

11am – CrossFit – Coach Sam

12pm – Olympic Lifting – Squat Cleans/Power Cleans/Jerks (Split/Push) – Coach Sam

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CROSSFIT

Lift

EMOTM 15 Minutes of:

Min 1-5: Snatch Pull + Snatch High Pull + Squat Snatch

Min 6-10: Snatch (3)

Min 11-15: Snatch (2)

MetCon

For Time:

50 Double Unders

40 DB Snatches (50/70#)

50 Double Unders

40 Lateral DB Burpees

50 Double Unders

40 Goblet Squats (50/70#)

50 Double Unders