9am-12pm – Open Gym

9am – Plyometrics – Quick Feet/Jumps – Coach Clare

10am – Technique & Movement – Handstand/HSPU/Handstand Walk – Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Push Press/Split Jerk/Power Clean/Clean & Jerk – Coach Clare

---

CROSSFIT

MetCon

5 Rounds For Total Reps of:

60s Calories Assault Bike

60s Calories Row

60s Calories Ski Erg

60s Burpee Tuck Jumps

60s Thrusters (Bar)

120s Rest

Accessory

 15′ Partner Sprint Pyramid