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
High Fitness: 7:30 PM

CrossFit Workout
SWOD
Build to a Moderate Complex:
1 Pausing Push Jerk
1 Push Jerk

WOD
3 Rounds:
25 Toes to Bar
20 Push Jerks (135/95)
50 Double Unders

Burn Workout

Every 30 seconds for 10 min
4 Heavy Russian swings
Then run 400 m
Repeat 3x

At-Home YouTube Workout: https://youtu.be/898addVsB0s
3 Rounds For Time:
20 Strict Pull-ups
20 AbMat Sit-ups
20 Double Dumbbell Push Jerks
20 AbMat Sit-ups

Single Dumbbell/Kettlebell Workout option
3 Rounds for time:
40 DB Bent over Rows
20 Sit-ups
40 Single Dumbbell shoulder to overhead
20 Sit-ups