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

CrossFit:
SWOD
Gymnastic Skill work
The Pull-up

WOD
AMRAP 5:
600 Meter Run
5 Pull-ups
5 Burpees
10 Wall Balls 20/14
Then:
Max Squat Cleans (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds
5 Pull-ups
5 Burpees
10 Wall Balls 20/14
Then:
Max Squat Cleans (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds
5 Pull-ups
5 Burpees
10 Wall Balls 20/14
Then:
Max Squat Cleans (185/135)

Burn Workout:

5 rounds:
20 push-up to side plank
20 single arm swings
20 overhead reverse lungs with knee drive
20 kettlebell figure 8’s
20 double unders/ 40 singles

YouTube Workout: https://youtu.be/DkuTv47Sdg0
AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Single Dumbbell Alternating Hang Squat Cleans (50/35)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Double Dumbbell Hang Squat Cleans (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Double Dumbbell Squat Cleans (50’s/35)