9am-12pm – Open Gym

9am – Plyometrics – Jumps/Explosive Movements – Coach Jeff

10am – Technique & Movement – Handstand/HSPU/Handstand Walk – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – High Hang Clean/Power Clean & Jerk/Front Squat – Coach Jeff

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CROSSFIT

MetCon

i) EMOTM 16 Minutes of:

Min 1: 3 Rope Climbs

Min 2: 4 Front Squats (Athlete Choice)

Min 3: 10 CTB Pullups

Min 4: 4 Front Squats (Athlete Choice)

*Repeat 4 Times*

ii) 3 Rounds For Time of:

15 Burpee Box Overs (20/24″)

15 Power Snatches (75/115#)