10am-12pm – Open Gym

10am – Plyometrics – Jumps – Coach Clare

11am – Technique & Movement – Pullups/T2B/Pistols – Coach Meg

12pm – Olympic Lifting – Clean & Jerk/Accessory – Coach Jeff

CROSSFIT

Strength

Front Squat 5×5 @ 75%

MetCon

i) 8 Minute AMRAP of:

3 Ring MU

5 Power Snatch (75/115#)

ii) 8 Minute AMRAP of:

6 Push Press (75/115#)

10 Pushups

CROSSFIT

Lift

i) EMOTM 8 Minutes of:

2 Hang Snatch @ 78%

ii)  Snatch + OHS (2) 5×1 (Ascending)

MetCon

EMOTM 12 Minutes of:

Minute 1: 12 Thrusters (65/95#)

Minute 2:  13 Burpees

Minute 3:  14 DB Snatches (35/50#)

Minute 4:  15 Wall Balls (W: 14/9  M: 20#/10′)

*Repeat 3 Times*

CROSSFIT

Strength

i) Deadlift 5×3 (Ascending)

ii) Bench Press 5×3 (Ascending)

MetCon

4 Rounds For Time of:

30 DUs

15 SDHP (65/95#)

10/15 Cal AB

CROSSFIT

Lift

Clean 2RM

Gymnastics

EMOTM 10 Minutes of:

Even: 12 Pistols

Odd: 3 Rope Climbs

MetCon

21-15-9 For Time of

S2OH (105/155#)

Bar Facing Burpees