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 Ages 4-9: 10:45 AM
Youth CrossFit Ages 10-14: 11:15 AM
CrossFit Foundations: 5:45 PM
High Fitness: 7:30 PM

CrossFit Workout of the Day
SWOD
Front Squats
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 60% of 1RM Front Squat
Set 2: 8 Reps @ 65% of 1RM Front Squat
Set 3: 6 Reps @ 70% of 1RM Front Squat
Set 4: 4 Reps @ 77% of 1RM Front Squat
Set 5: 2 Reps @ 85% of 1RM Front Squat

WOD
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (185/135)
12/9 Calorie Bike
16 Toes to Bar

Rest 3 Minutes

AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (155/105)
12/9 Calorie Bike
16 Toes to Bar

Burn Workout:
1 min work/30 sec rest 2x
1)battlerope rev fly
battle rope side plank slam
2)strength band good mornings
tempo deadlift 3:1
3)TRX squat to Y-fly
TRX forward lunge chest stretch
4)Slam ball side slam
slam ball lunge with forward press
5)Russian swing
Seal jacks
TABATA ABS 30 sec work 10 sec rest
Hot potato
Farmer
Around the world
Russian twist

YouTube Workout: https://youtu.be/BV9UkHv-f24
AMRAP 7:
4 Strict Pull-ups
8 Double Dumbbell Step Back Lunges (50’s/35’s)
12 Push-ups
16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:
4 Strict Pull-ups
8 Single Dumbbell Step Back Lunges (50/35)
12 Push-ups
16 AbMat Sit-ups