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
Speed and Agility (Private Training): 5:45 PM
High Fitness: 7:30 PM

CrossFit Workout
SWOD/Deadlift warmup
8 Rounds
Every 75 seconds
5 Deadlifts
*Build in weight. Work up to or surpass your workout deadlift weight.

WOD
AMRAP 18:
45 Wallballs (20/14)
30/24 Calorie Row
15 Deadlifts (275/185)

Burn Workout

EMOM 25 min
1- 25 body weight squats
2- 4 compass lunges per leg
3- 25 Russian swings
4- max rep burpees
5- rest

At-Home YouTube Workout: https://youtu.be/nhCpUkMaFk8
AMRAP 18:
50′ Single Dumbbell Overhead Walking Lunge (50/35)
15 Single Dumbbell Goblet Thrusters (50/35)
50′ Single Dumbbell Overhead Walking Lunge (50/35)
15 Double Dumbbell Deadlifts (50’s/35’s)

Alternatives:
Overhead Walking lunge with a lighter weight or weightless
Thrusters with a lighter weight or air squats
Deadlifts – Do it with a weighted odd object
Watch the video and if you have questions please message me. I’m here to help.