10am-12pm – Open Gym

10am – Plyometrics – Quick Feet– Coach Jeff

11am – Technique & Movement – Gymnastics – Coach Jeff

12pm – Olympic Lifting – Deadlift/ Snatch and C&J (Blocks) – Coach Meg

CROSSFIT

Strength

Front Squat 5×3 @ 60%

MetCon

i) “Death By…”

Partner Plate Burpees

ii) In Teams Of 2 Complete For Time (Relay Style):

4 Rounds For Time of:

200m Run

10 SA DB Clean & Jerk (50/70#)

7 Burpee To Target (6″)

4 Bar Muscle Ups

CROSSFIT

Strength

i) 3xMAX Bench Press @ 55%

ii) 3xMAX Strict Press @ 55%

Odd Objects

i) 5×50′ Seated Sled Rope Pull (Ascending Weights)

ii) 5×50′ Standing Sled Rope Pull (Ascending Weights)

iii) 5×50′ Sled Push (Ascending Weights)

iv) Max Weight Axl Bar/Fat Grip Muscle & Power Clean

CROSSFIT

Strength

Back Squat 5×3 @ 70%

MetCon

“Grace”

For Time:

30 Clean & Jerk (95/135#)

Accessory

Seated KB/DB Press 3×8/Arm

CROSSFIT

Strength

i) Push Press 7×3 @ 75%

ii) Deadlift 7×3 @ 75%

MetCon

8 Minute AMRAP of:

2 Strict HSPU

4 K2E

6 Pistol Squats