CROSSFIT

Lift

EMOTM 10 Minutes of:

1 Split Jerk (Ascending)

MetCon

27-21-15-9 For Time of:

Calorie Row

Front Squats (65/95#)

CROSSFIT

Strength

Sumo Deadlift 8-8-6-6-4-4 (Ascending)

MetCon

4 Rounds For Time of:

15/18 Calories Assault Bike

7 Power Snatch (75/115#)

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Clare

10am – Technique & Movement – WW/HS/HSPU/Kipping HSPU/Handstand Walk – Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – CANCELLED

CROSSFIT

MetCon

20 Rounds For Time of:

5 Wall Balls (W: 14/9 M: 20#/10′)

3 Box Hops (20/24″)

1 Turkish Get-Up (Bar – Switch Arms Each Round)

CROSSFIT

Strength

i) Incline Bench Press 20-15-10-5 (Ascending)

ii) Barbell Shrugs 8-8-8-8 (Ascending)

MetCon

3 Rounds For Time of:

21 Calories Ski Erg

15 HSPU

9 Burpee Deadlifts (50/70#)

CROSSFIT

Lift

Power Clean 2-2-2-2-1-1-1-1 (Ascending)

MetCon

For Time:

50 Squat Clean Thrusters (65/95#)