9am-12pm – Open Gym

9am – Plyometrics – Agility Ladder/Sprints – Coach Jeff

10am – Technique & Movement – Pullups/Kipping/HSPU – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch/Clean/Deadlift – Coach Jeff

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CROSSFIT

Strength

Deadlift 10-10-4-4-4

MetCon

“Cindy Splits”

4 Rounds of:

3 Minute AMRAP of:

5 Pullups

10 Pushups

15 Air Squats

*2 Minute Rest*