9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

10am – Technique & Movement – Beat Swings/T2B/CTB Pullups/BMU – Coach Jeff

11am – CrossFit – Coach Jeff

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

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CROSSFIT

MetCon

For Time:

27 Thrusters (55/75#)

27 Bar Over Burpees

27 Box Hops (20/24″)

21 Thrusters (55/75#)

21 Calorie Row

21 Box Hops (20/24″)

15 Thrusters (55/75#)

15 Calorie Ski Erg

15 Box Hops (55/75#)

9 Thrusters (55/75#)

9 Calorie Assault Bike

9 Box Hops (20/24″)