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
10-14 Year Olds @ 11:15 AM
CrossFit Foundations: 5:45 PM
High Fitness: 7:30 PM

CrossFit Workout
SWOD
Capacity Builder
For Time:
21-18-15-12-9-6-3:
Unbroken Deadlifts (185/135)

WOD
[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)

[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)

[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)

Burn Workout

10 exercises/10 rounds
1. 10 TRX rollout
2.#1 +10 Air squats
3. #1,2 +1 min Jumping Jacks
4.#1,2,3 +10 rows
5.#1,2,3,4 +10 bicep curls
6.#1,2,3,4,5+ 10 chest press
7.#1,2,3,4,5,6+10 burpees
8.#1,2,3,4,5,6,7+1 min plank
9.#1,2,3,4,5,6,7,8+ 10 rainbow abs each side
10.#1,2,3,4,5,6,7,8,9+ 10 single leg v-ups each side

YouTube Workout: https://youtu.be/fJSzFejleDw
[On the 0:00]
1 Round:
30 Lateral Dumbbell Burpees
30 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 5:00]
2 Rounds:
15 Lateral Dumbbell Burpees
15 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 10:00]
3 Rounds:
10 Lateral Dumbbell Burpees
10 Single Dumbbell Hang Clean and Jerks (50/35)