9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

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

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch/Clean & Jerk Heavy Singles – Coach Jeff

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CROSSFIT

Strength

Deadlift 3-3-3 (Ascending)

MetCon

6 Rounds For Time of:

12 Medicine Ball Cleans (14/20#)

8 Pullups

12 Box Hops (24/30″)