WOD 102018

9am-12pm – Open Gym

9am – Plyometrics – Jumps/Sprints – Coach Jeff

10am – Technique & Movement – Box Hops/Handstand/Pullups – Coach Jeff

11am – CrossFit – Coach Jeff

12pmOlympic LiftingClean & Jerk/Snatch/Seated Box Hops – Coach Jeff


CROSSFIT

MetCon

3 Rounds For Time of:

21 Thrusters (55/75#)

18 Bar Over Burpees

15 Front Squats (65/95#)

12 Pushups

9 Push Press (75/115#)

6 Ring Dips

3 Rope Climbs