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

CrossFit Workout
SWOD
Capacity Builder
[On the 0]: 21 Power Cleans (115/85)
[On the 2]: 21 Box Jump Overs (24″/20″)
[On the 4]: 21 Front Squats (115/85)
[On the 6]: 21 Power Cleans (115/85)
[On the 8]: 21 Box Jump Overs (24″/20″)
[On the 10]: 21 Front Squats (115/85)

WOD
2 Rounds:
20 Push Jerks (135/95)
4 Rounds of “Cindy”
800 Meter Run

Burn

12 min EMOM
8 clean to mantis get ups
20 Russian swings
Tabata 20/10 8x
1) RIP samurai
RIP squat press
2) Ball slam
Toe taps
3)Battlerope jacks
Battlerope lunge with waves

YouTube Workout: https://youtu.be/EF8a-rxBWWI
2 Rounds:
20 Double Dumbbell Push Jerks (50’s/35’s)
4 Rounds of “Cindy”
800 Meter Run