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
On the Minute x 5 – 2 Back Squats
Rest 1:00
On the Minute x 5 – 1 Back Squat

Set 1 – 2 Reps @ 70%
Set 2 – 2 Reps @ 73%
Set 3 – 2 Reps @ 76%
Set 4 – 2 Reps @ 79%
Set 5 – 2 Reps @ 82%
Rest 1:00
Set 6 – 1 Rep @ 84%
Set 7 – 1 Rep @ 87%
Set 8-10 – 1 Rep @ 87-96%

WOD
Every 4 Minutes x 5 Rounds:
30 Air Squats
15/12 Calorie Bike
7 Clean and Jerks (115/85)

Burn:

30 min cap
Upper Body
3 sets of each movement
200m run between sets
10 DB Decline floor press
10 DB lat pullovers
10 DB Bicep Curls
10 Lying DB Skull crushers
10 DB OH press
10 DB lateral raises
10 Push-ups
Finisher:
Tabata: 8 rounds :20 on :10 off
Burpees/sit-ups alternate between movements


At-Home YouTube Workout: https://youtu.be/KN18p_rCpeY
Every 4 Minutes x 5 Rounds:
40 Air Squats
20 Single Arm Dumbbell Clean and Jerks (50/35)

Alternate Arms Every Rep on Dumbbell