6:00a Open Gym
7:00a Competitor
7:30a Kettlebell 
8:00a Weightlifting

9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
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Upper Body
10-8-6-15
No rest between exercises.
Pec Deck
Decline Press
Multi-Triceps
(alternate rounds with a partner)

10-8-6-15
No rest between exercises.
Scap Rolls
Seated Row
Standing Shrug
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
10 Lateral Raise
10 Shoulder Circles (each direction) 
10 Rowing Torso
(alternate rounds with a partner)

Rest only long enough to change weight.
6-6-6-6-6-6
Alternating-Arm Dumbbell Curl
(decrease load by 10% each set)
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Weightlifting
Snatch
75% 3×1

Clean & Jerk
75% 3×1

Back Squat
70% 2×4
75% 3×4