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
Zoom Burn: 8 AM
Youth CrossFit 4-9 Year Olds: 10:45 AM
Youth CrossFit 10-14 Year Olds: 11:15 AM
CrossFit Foundations: 5:45 PM
High Fitness: 7:30 PM

CrossFit Workout of the Day:
5 Rounds
3 Minute AMRAP with a 1 minute rest between rounds; Start where you left off.
1 Round Strict Cindy
10 Shoulder to Overhead 135/95
1 Round Strict Cindy
20 Hang Power Cleans 135/95
1 Round Strict Cindy
300 Meter Run
1 Round Strict Cindy
40 Box Jump Overs 24/20
1 Round Strict Cindy
50 Sit-ups
1 Round Strict Cindy

“Strict Cindy”
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Burn Workout
45 sec on 15 sec rest
2x per station complex between stations
Station 1-
– TRX high row
– TRX single arm bicep curl
– TRX crunch to pike
*slamball complex
Station 2-
– Single arm clean to rotational press
– Waiter high knee March
– Ballistic rows
•KB complex
Station 3-
– Rotational ball slams
– TRX rollout
– TRX chest press
*slamball complex
Station 4 –
– battle rope slam to burpee
– kB halo to lunge
– Battle rope outside circles
•KB complex
Then AMRAP 10 min
5 hand release pushups
5 high pulls per arm
5 half get ups per side
*Slamball complex= tricep ext>slam>push-up with one hand on ball (each hand)10x
•KB complex=single arm row>clean>rotational press 5x each side

YouTube Workout: https://youtu.be/-1uUTW4dyKE
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Dumbbell Movement (50’s/35’s)

Rest 1 Minute Between Rounds

Round 1: Double Dumbbell Power Cleans
Round 2: Double Dumbbell Front Squats
Round 3: Double Dumbbell Hang Squat Cleans
Round 4: Double Dumbbell Power Clean and Jerks
Round 5: Double Dumbbell Clusters