10am-12pm – Open Gym

10am – Plyometrics – Quick Feet– Coach Hugo

11am – Technique & Movement – Ring Pushups/Ring Dips/Ring MUs – Coach Hugo

12pm – Olympic Lifting – Clean/Jerk & Snatch Heavy Doubles – Coach Hugo

CROSSFIT

MetCon

5 Rounds For Time of:

30 Wall Balls (W: 14/9 M: 20#/10′)

60 Double Unders

CROSSFIT

Strength

i) Superset/Increasing Weights:

Deadlift 6×2

Block Bench Press 7-7-5-5-5-3

ii) Superset/Increasing Weights:

Snatch Grip Deadlift 3×5

DB Chest Press 3×12

Weighted GDH BE 3×10

Weighted Plank 3xMAX (60s Minimum)

Accessory (5 Minutes)

Ladder Drills (Max Effort)

CROSSFIT

Gymnastics (Skill)

EMOTM 8 Minutes of

Odd:  3 Rope Climbs

Even: 5 BTN Close Grip Press (75/115#)

MetCon

i) 3 Rounds For Time of:

400m Run

30 Pistol Squats

20 Bar Over Burpees

ii) 3 Rounds For MAX Calories of:

20s Assault Bike

40s Rest

CROSSFIT

Lift (Complex)

Clean Pull + Power Clean (2) + Split Jerk 6×1 (Ascending), 3×1 (Across)

MetCon

For Time:

50 HSPU

50 Cal Row

50 Pushups

50 Cal Row