10am-12pm – Open Gym

10am – Plyometrics – Jumps– Coach Meg

11am – Technique & Movement – Gymnastics – Coach Meg

12pm – Olympic Lifting – Deadlift/Heavy Snatch and C&J Complex Singles – Coach Jeff

CROSSFIT

Strength

Front Squat 6×3 @ 60%

MetCon

i) 8 Minute AMRAP of:

2 HSPU

2 SDHP (65/95#)

*Increase 2 Reps Each Round*

ii) 8 Minute AMRAP of:

2 Ring Dips

2 Box Overs (20/24″)

*Increase 2 Reps Each Round*

CROSSFIT

Strength

i) 3xMAX Bench Press @ 50%

ii) 3xMAX Strict Press @50%

(Compare to 041317)

MetCon

For Time:

5000m Row

Accessory

“Beach Season”

Bicep Circuit

Tricep Circuit

CROSSFIT

Strength

i) Back Squat 5×5 @ 65%

ii) Reverse Deficit SA KB Lunge 4×5/side

MetCon

3 Rounds For Time of:

15 Burpee To Plate

10 T2B

150m Run

10 KB Swings (1.5/2 Pood)

Mobility

Coaches Choice

CROSSFIT

Strength

i) Push Press 5×5 @ 60%

ii) Deadlift 5×5 @ 60%

MetCon

For Time:

21 Thrusters (65/95#)

9 CTB Pullups

15 Thrusters (65/95#)

15 CTB Pullups

9 Thrusters (65/95#)

21 CTB Pullups