9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

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

11am – CrossFit – Coach Jeff

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

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CROSSFIT

Gymnastics

EMTOM 12 Minutes of:

Min 1: 10 Deficit HSPU

Min 2: 50 Double Unders

Min 3: 14 Weighted Pistol Squats (20/35#)

MetCon

18 Clean & Jerk (95/135#)

50′ HSW OR 4 Wall Walks

15 Clean & Jerk (115/175#)

50′ HSW OR 4 Wall Walks

12 Clean & Jerk (145/205#)

50′ HSW OR 4 Wall Walks

9 Clean & Jerk (155/225#)

50′ HSW OR 4 Wall Walks