9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

10am – Technique & Movement – Gymnastics (Push/Pull)/Box Jumps – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – S2OH/Tempo Back Squats – Coach Jeff

CROSSFIT

Strength

Deadlift 6-6-1-1-1 (Ascending)

MetCon

For Time:

50 Double Unders

10 Burpees

40 Double Unders

10 Burpees

30 Double Unders

10 Burpees

20 Double Unders

10 Burpees

10 Double Unders

10 Burpees

CROSSFIT

Lift

Split Jerk 3-3-3-2-2-2-1-1-1

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pullups

CROSSFIT

Strength

Back Rack Walking Lunge 4×10 (Ascending)

MetCon

21-18-15-12-9-6-3 For Time of:

Ski Erg

Bent Over Row (95/135#)

CROSSFIT

MetCon

20 Rounds For Time of:

3 Ring Dips

6 Deadlifts (95/135#)

9 Air Squats

Accessory (Core)

Coaches Choice