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
Youth CrossFit: Ages 4-9 @ 10:45 and Ages 10-14 @ 11:15
CrossFit Foundations: 4:45 PM (Only Foundations day this week)
Private Speed and Agility Class: 5:45 PM
High Fitness: 7:30 PM

CrossFit Workout:
Today’s workout may not be the sexiest of workouts but a one movement workout like a 2k row is very beneficial and necessary when developing our fitness.
To get the most out of this Monday workout, watch the video attached here. We will be doing this drill together during the warm-up.
On days like this, I really want you all to take the SWOD seriously and hit the numbers while having a goal to improve in at least one area of your lift.

SWOD
On the 1:30 x 5 Sets:
Pausing Hang Squat Clean
Pausing Low Hang Squat Clean
Hang Squat Clean
Low Hang Squat Clean

Set 1: 50% of 1RM Clean
Set 2: 55% of 1RM Clean
Set 3: 60% of 1RM Clean
Sets 4-5: 65-70% of 1RM Clean
* Pause 2 seconds at bottom of squat for each pausing movement. This is to be done unbroken.

Then:
Front Squats:
3 Sets of 2 @ 70% of 1RM
2 Sets of 2 @ 75% of 1RM

WOD
Time Trial:
2,000 Meter Row

Core Cashout (Optional) If time permits
3 Sets:
10 V-ups
20 Flutter Kicks (4-Count)
30 Second Hanging L-Sit

Burn Workout

Workout: 6 minute AMRAP
W/ 1 min room lap and rest bet stations
Station 1:
10 Shoulder taps (2 for 1)
10 Lunges (2 for 1)
25 Russian twists
Station 2:
10 jump squats
10 tricep dips
25 high knees
Station 3:
10 box jumps
10 push-ups
25 flutter kicks (keep feet 6 in
from ground and go big with legs)
Station 4:
10 ab-mat sit-ups
10 cal row or bike if availible or Inchworms
25 wall balls

At-Home Workout:
For Time:
1 Mile Run (Record time)
Rest 5 Minutes Then:
100 Burpees for time