9am-12pm – Open Gym

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

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

11am – CrossFit – Coach Meg

12pm – Olympic Lifting – Clean & Jerk/Snatch/Back Squats – Coach Meg

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CROSSFIT

Odd Objects

EMOTM 15 Minutes:

Min 1:  30s Burpee + 5 Rope Slams

Min 2: 30s Sandbag Thrusters

Min 3 : 30s Sled Push (Empty Sled)

*Repeat 5 Times*

MetCon

For Time:

200 Double Unders

50 Cal Ski Erg

100 Double Unders

25 Cal Ski Erg