9am-12pm – Open Gym

9am – Plyometrics – Jumps/Sprints – Coach Jeff

10am – Technique & Movement – Box Hops/Handstand/Pullups – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Clean & Jerk/Snatch/Seated Box Hops – Coach Jeff

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CROSSFIT

MetCon

3 Rounds For Time of:

21 Thrusters (55/75#)

18 Bar Over Burpees

15 Front Squats (65/95#)

12 Pushups

9 Push Press (75/115#)

6 Ring Dips

3 Rope Climbs