9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

10am – Technique & Movement – Rope Climb/L-Sit/Handstand/HSPU – Coach Jeff

11am – CrossFit – Coach Jeff

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

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CROSSFIT

Strength

Deadlift Holds (Pronated Grip) 6xMAX (Ascending Weights)

MetCon

“Tabata Mashup”

GHDSU

Shuttle Sprints

SA KB Snatch (.5/1 Pood)

Pushups