9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

10am – Technique & Movement – Handstand/HSPU/HSW – Coach Jeff

11am – CrossFit – Coach Jeff

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

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CROSSFIT

MetCon

“Tabata That…”

SDHP (55/75#)

Burpee Box Overs (16/20″)

Shuttle Sprints (20′)

Bear Crawl (20′)

Accessory

EMOTM 10 Minutes of:

Odd: 1-3 Rope Climbs

Even: 5-8 Tire Flips