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
High Fitness: 7:30 PM

CrossFit Workout
SWOD
1 Rep Max Squat Clean

WOD
12 Minute Cap
For Time:
20 Power Cleans (95/65)
20 Lateral Barbell Burpees
20 Front Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Cleans (95/65)

Burn Workout:

23 Min Wod 5 min on 1 min off
Station 1
10 Dball over shoulder
10 Dball jumps
1 min rest
Station 2
100 meter Run
10 hip extension/ Hamstring curls
1 min rest
Station 3
10 Battle rope lunges
10 battlerope facing burpees
1 min rest
Station 4
10 cal row
10 pike on rower

At-Home YouTube Workout: https://youtu.be/QTow3ruMpGs
20-18-16-14-12-10:
Alternating Dumbbell Power Snatches (50/35)

After Each Round:
10 Lateral Burpees Over Dumbbell