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: 6-9 Year Olds: 4:15-4:45 PM and 10-14 Year Olds: 4:45-5:30 PM
High Fitness: 7:30 PM

CrossFit Workout:
SWOD
500 Meter Row for time

WOD
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50’s/35’s) 

Rest 5 Minutes 

AMRAP 5: 
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50’s/35’s) 

Rest 5 Minutes 

AMRAP 5: 
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50’s/35’s)

Burn Workout
Single Kettlebell complex 5 rounds each side
5-3-1-5
5 single arm swings
3 cleans
1 press
5 squats
Then …
30 sec work/15 sec rest -2X each station
Station 1- TRX
-TRX high row
-TRX Y fly
-TRX bicep clutch

Station 2- slam balls
-ball slam
-offset push-up (one hand on ball)
-ball squat to press

Station 3 Kettlebell
-power deadlift
-figure 8
-windmill

YouTube Workout: https://youtu.be/qlq2gxxKOpQ
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats 

Rest 5 Minutes 

AMRAP 5: 
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters 

Rest 5 Minutes 

AMRAP 5: 
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters