WOD 030919

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet/Directional Sprints – Coach Jeff

10am – Technique & Movement – Pushups/Ring Dips/Headstand/Handstand– Coach Jeff

11am – CrossFit – Coach Jeff

12pmOlympic LiftingSnatch Pulls/Power Snatch/Seated Back Squats – Coach Jeff


CROSSFIT

Strength

Deadlift 4-4-4 (Ascending)

MetCon

3 Rounds For Time of:

30 Cal Assault Bike

20 Thrusters (55/75#)

10 Devils Press (35/50#)