Tuesday Schedule
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 6 AM
High Fitness: 9:30 AM
Youth Fitness 6-9 Year Olds: 4:30 PM
Youth Fitness 10-14 Year Olds: 5:15 PM
Olympic Weightlifting: 6 PM

CrossFit Workout
SWOD
Bar Muscle-Up Stamina
3 Rounds
35% Max Bar Muscle Ups or C2B Pull-ups or Pull-ups or Ring Rows
3 Power Cleans
Power Clean Weight:
Set 1: 73% of 1-Rep Max
Set 2: 79% of 1-Rep Max
Set 3: 85% of 1-Rep Max

WOD (22 Minute Cap)
21-15-9:
Power Cleans (115/85)
Hand Release Push-ups

Directly Into…

21-15-9:
Push Press (115/85)
Toes to Bar

Burn:

50 cal row or bike (whichever’s avail)
30 sec on/30 sec off 4X
Single arm Russian swing
See-saw Z press
Racked Squats
Racked compass lunges
TRX front squats
TRX tricep press
Deep squat bicep curls
Row or bike

At-Home YouTube Workout: https://youtu.be/xZ-BvJr7qyQ
21-15-9:
Double Dumbbell Power Cleans (50’s/35’s)
Hand Release Push-ups

Directly Into…

21-15-9:
Double Dumbbell Push Press (50’s/35’s)
Weighted Sit-ups (50/35)