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
Youth CrossFit 10-14 Year Olds: 11:15 AM
CrossFit Foundations: 6 PM
High Fitness: 7:30 PM

CrossFit Workout of the Day

SWOD
OTM x 10:
1 Pause Back Squat*

* One second pause at:
1. Going Down at Parallel
2. Absolute Bottom of Squat
3. Going Up at Parrallel

WOD
5 Rounds:
30 Double Unders
15 Thrusters (75/55)

Directly Into…

5 Rounds:
30 Double Unders
15 Overhead Squats (75/55)

Burn Workout: https://youtu.be/_Yi13fAbIhc

3 Minutes
Max KB Swings
2 min rest
WOD
Tabata Intervals [8 Rounds of :20 Work + :10 Rest]:
Running liners
Single Kettlebell Strict Press (Alternate Arms Every Round)
Sit-ups
Bike
Complete All 8 Rounds at Each
Station Before Advancing.

YouTube Workout:
5 Rounds:
30 Double Unders
15 Single Arm Dumbbell Thrusters (50/35)

Directly Into…

5 Rounds:
30 Double Unders
15 Single Arm Dumbbell Overhead Squats (50/35)