9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

10am – Technique & Movement – Kipping/Ring Rows/Pullups/MUs – Coach Jeff

11am – CrossFit – Coach Jeff

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

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CROSSFIT

Strength

Sumo Deadlift 6-6-1-1-1

MetCon

For Time:

42 Calories Ski Erg

21 CTB Pullups

30 Calories Ski Erg

15 CTB Pullups

18 Calories Ski Erg

9 CTB Pullups