9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

10am – Technique & Movement – Strict Pullups/Kipping Pullups/Butterfly Pullups – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Clean & Jerk (Blocks)/Front Squat – Coach Jeff

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CROSSFIT

MetCon

3 Rounds For Time of:

400m Run

30 Deadlifts (155/225#)

20 T2B

10 Bar Facing Burpees