Monday 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
Zoom Burn: 8 AM
Youth CrossFit: 4-9 Year Olds: 10:45 AM
10-14 Year Olds: 11:15 AM
CrossFit Foundations: 6 PM
High Fitness: 7:30 PM

CrossFit Workout of the Day:

SWOD
10-Rep Max Back Squat

WOD
AMRAP 16:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Overhead Squats (165/115)

Burn Workout:
Full body plate workout:
30 min EMOM
3 rounds
40 sec work 20 sec rest
1. OH walking lunges
2. Single leg RDLs
3. Curl to OH press
4. Single-arm rows in lunge position (20 sec per arm)
5. Upright rows
6. Pulse sumo squats
7. Floor presses
8. Skull crushers
9. Weighted OH sit-ups
10. Plate plank

YouTube Workout: https://youtu.be/5Xkj335L8MI
AMRAP 16:
100 Meter Farmers Carry (50’s/35’s)
20 Double Dumbbell Deadlifts (50’s/35’s)
30 AbMat Sit-ups