9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

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

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Clean & Jerk/Accessory – Coach Jeff

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CROSSFIT

Strength

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

ii) Prone Bench DB Rows 12-12-12

MetCon

4 Rounds For Time of:

12 Plate Burpees (25/45#)

27 Air Squats