Monday schedule: Regular CrossFit hours
Group Fitness:
Bootcamp: 6 and 9:30 AM
High Fitness: 8 PM
Youth CrossFit: 4:30 and 5:15 PM

CrossFit

SWOD
Back Squat Waves
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%

WOD
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)

Bootcamp
5 rounds of each movement at 45 sec on 15 sec off

1- Row
2- Bench hops
3- Mountain climbers to push-up (3 climbers to 2 push-ups)
4- Lateral hops
5- Seated up and down battle rope
6- KB suitcase row
7- Burpee Box jumps
8- Med Ball Russian twists
9- Rope climbs