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
Alternating “On the 2:00” x 3 Rounds:
On the 0:00…
30% of Max Kipping HSPU (of Max Kipping HSPU)
30% of Max Ring Muscle-ups (of Max Ring Muscle Ups)

On the 2:00…
Build to a heavy unbroken complex:
3 Power Cleans
3 Front Squats
3 Push Jerks
65%+ of 1-Rep Max Clean and Jerk

WOD
For Time:
20 Power Cleans (95/65)
20 Thrusters (95/65)
20 Push Press (95/65)
20 Hang Power Snatches (95/65)
20 Overhead Squats (95/65)
20 Front Squats (95/65)

On the Minute: 5 Burpees
*Workout starts with 5 burpees!*

Burn Workout:

4 Rounds:
20 TRX pistol squats (10 per leg)
5 deadstop swings
20 side kick through (10r/10l)
5 deadstop swings
20 box blasters
5 deadstop swings
10 burpees
5 deadstop swings

At-Home YouTube Workout: https://youtu.be/b-EWUIMItYA
For Time:
20 Double Dumbbell Power Cleans
20 Double Dumbbell Thrusters
20 Double Dumbbell Push Press
20 Single Arm Dumbbell Power Snatches
20 Single Arm Dumbbell Overhead Squats
20 Double Dumbbell Front Squats
*At the beginning and Every minute complete 5 Burpees