9am-12pm – Open Gym

9am – Plyometrics – Quick Feet/Ankle Strength – Coach Sam

10am – Technique & Movement – Kipping Progressions/CTB Pullups/Bar Muscle Ups – Coach Sam

11am – CrossFit – Coach Sam

12pm – Olympic Lifting – Snatch/Power Snatch/Snatch Balance/OH Squat – Coach Sam

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CROSSFIT

Strength

4 Sets (Ascending Weight) of:

Push Press (5) + Push Jerk (3) + Split Jerk (1)

MetCon

2 Rounds For Time of:

75 Bench Press (Bar)

50 Thrusters (Bar)

25 Muscle Snatch (Bar)