9am-12pm – Open Gym

9am – Plyometrics – Quick Feet/Jumps – Coach Jeff

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

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Clean & Jerk/Snatch/Front Squat – Coach Jeff

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CROSSFIT

Odd Objects

“Tabata Mashup”

Sledge Hammer

Sandbag Burpee Cleans

BB Farmer Carry (55/75#)

Sled Rope Pull

MetCon

“Tabata Mashup”

DB Thrusters (20/35#)

Sprints

Burpees

Goblet Squats (1/1.5 Pood)