Wednesday Schedule:
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 6 and 9:30 AM
Youth CrossFit: 4:15-4:45 PM (6-9 Year Olds) 4:45-5:30 PM (10-14 Year Olds)
High Fitness: 7:30 PM

SWOD
Back Squats
6 Rounds; 75 seconds per round
3 Reps (Build in weight)

Metcon Workout
5 Rounds:
AMRAP 3:
6 Toes 2 Bar
9 Hand Release Push-ups
12 Wall Balls 20/14

Rest 1 Minute Between Rounds; Start where you left off.

Burn Workout
6 EMOM
25 Battle Rope

6 EMOM
15 Wall Balls

6 EMOM
30 Band Bicep Curls

6 EMOM
12 KB Squat Cleans

6 EMOM
20 TRX Skaters

YouTube Workout Link: https://youtu.be/25WckmutIWU
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches 
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds