9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

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

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Speed Cleans/Speed Snatches/Accessory – Coach Jeff

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CROSSFIT

MetCon

3 Rounds For Time of:

400m Run

21 Calorie Row

15 Devils Press (20/35#)

9 GHDBE