9am-12pm – Open Gym

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

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

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Clean & Jerk/Snatch/Front Squats – Coach Clare

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CROSSFIT

Odd Objects

EMOTM 16 Minutes of:

Min 1: 5 Axl Bar/Fat Grip Clean & Press (60/90#)

Min 2: 7 OTB Sandbag Toss

Min 3: 50′ Sled Pull

Min 4: 45s Juggling (Yes… Juggling)

*4 Sets*

MetCon

8 Minute AMRAP of:

7 Ring Dips

12 Front Squats (75/115#)

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