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Monday
Note: there will be a slight change to specialty classes guys.

 First off they will be open to everybody regardless of membership tier. What will change will be that basic members will have access to any three classes per week, premium will have access to any 5 classes per week and deluxe membership will be unlimited classes so long as you do not repeat classes in the same day (doing crossfit classes twice). 

ALSO, specialty classes will be formatted a little differently; specifically they will now include a barbell or conditioning component in the second half to better help you giys gwt bettet at barbell or gymnastics in a CROSSFIT setting! but otherwise they will be similar, just come try it and see how they go. 

If you do not desire to do that class you are welcome ro treat that 5:30 hour as an open gym setting and do the days programming or practice skills so long as you stat out of the active barbell or gymnastic crossfit class, just ask the coaches where you should be!

Snatch
Work to a 3 rep squat or power Snatch in 10 min then complete a 7 min EMOM of 5/7 reps at 80% of you max for the day!

MetCon
150 air squats
100 sit-ups
50 power cleans 95/65
25 burpees over the bar
15 min AMRAP!