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: 4-9 year olds 10:45 and 10-14 year olds 11:15
CrossFit Foundations: 6 PM
High Fitness: 7:30 PM

CrossFit Workout of the Day
SWOD
Deadlift
5-Rep Max
WOD
3 Rounds For Reps:
1 Minute Thrusters
1 Minute Hang Power Cleans
1 Minute Over and Back Bar Hops
1 Minute Push Presses
1 Minute Burpees
1 Minute Rest
Weight: 95/65

Burn Workout:
45 Seconds of work/15 Seconds of rest; 3x per station, 5 burpees at end of each station
Station A:
1. Squat hold with KB Curl
2. Single KB press to tricep extension
3. Crush Grip Bridge press
Station B:
1. TRX low row to bicep curl
2. TRX Cossack
3. TRX TYI Flys
Core Finisher: 20 second work/10 second rest 2x
-KB Plank drag
-Side Plank reach through
-Swimmers

YouTube Workout of the Day: https://youtu.be/IYKR3mN50Pg
3 Rounds For Reps:
1 Minute Double Dumbbell Thrusters (50’s/35’s)
1 Minute Double Dumbbell Power Cleans (50’s/35’s)
1 Minute Over-and-Back Dumbbell Hops
1 Minute Double Dumbbell Push Presses (50’s/35’s)
1 Minute Burpees
1 Minute Rest