9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

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

11am – CrossFit – Coach Jeff

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

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CROSSFIT

Strength

Partner Deadlifts 6-6-6-6-6 (Ascending)

MetCon

In Teams of 2 Complete For Time:

400m Run (Together)

30 Synchro Bar Facing Burpees

60 SDHP (55/75#)

30 Over The Bar Wall Balls (14/20#)

60 Med Ball Slams (14/20#)

30 Synchro SA Hang DB/KB Snatches (35/50#)

60 Thrusters (55/75#)

30 Synchro T2B/Hanging Knee Raises

60 Pushups

400m Run (Together)