9am-12pm – Open Gym

9am – Plyometrics – Jumps/Sprints – Coach Jeff

10am – Technique & Movement – Pushups/HSPU/Kipping HSPU/Handstand Walk – Coach Jeff

11am – CrossFit – Coach Jeff

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

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CROSSFIT

MetCon

“Fight Gone Worse”

3 Rounds For MAX Reps of:

60s Calories Ski Erg

60s Med Ball Cleans (14/20#)

60s Situps

60s DB Power Cleans (25/35#)

60s Med Ball Slams (14/20#)

60s Rest

Accessory

50 Banded Good Mornings

50/Side Med Ball Russian Twists (14/20#)