9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

10am – Technique & Movement – T2B/Pullups/Ring Muscle Ups – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Power Snatch/Power Clean/Push Jerk – Coach Jeff

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CROSSFIT

Strength

Strict Press 10-10-6-6-2-2 (Ascending)

MetCon

“Tabata That”

Double Unders

15′ Shuttle Sprints

NCD Burpee Deadlifts (20/35#)

Ski Erg