9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

10am – Technique & Movement – Beat Swings/Kipping/Pullups – Coach Jeff

11am – CrossFit – Coach Jeff

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

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CROSSFIT

MetCon

“Tabata Mashup”

Ski Erg

KB SDHP (1/1.5 Pood)

 20′ Shuttle Sprints

GHDBE

Accessory (Core)

2 Sets of:

30 Banded Good Mornings

15 Kang Squats (Bar)

30/Side Ab Bicycle