9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Clare

10am – Technique & Movement – Coaches Choice – Coach Clare

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch & Accessory – Coach Jeff

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CROSSFIT

Strength

i) Incline Bench Press 10-10-6-6-2-2

ii) Bent Over Snatch Grip Rows 12-12-12

MetCon

For Time:

75 Box Overs (20/24″)

50 Front Squats (65/95#)

25 Cal Assault Bike