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
Team Speed and Agility Private Class: 5:45 PM
High Fitness: 7:30 PM

CrossFit Workout
WOD
3 Rounds For Time:
Complex Run
20 Toes to Bar
10 Hang Squat Cleans (155/105)

After Party
On the 2:00 x 3 Rounds:
12/9 Cal Bike
Max Ring Muscle Ups in time remaining

Rest 2 Minutes

On the 2:00 x 3 Rounds:
12/9 Cal Bike
Max Ring Muscle Ups in time remaining

*Ring Muscle Up Alternatives
-Bar Muscle Ups
-C2B Pull-ups
-Pull-ups
-Ring Rows

Burn:

Lower Body
12 Min EMOM- 15 deadlifts/15 sumo squats
Tabata: 20 sec on/10 sec off 4x each station
1- ball slams/ burpees
2-TRX speed skaters/ TRX overhead squats
3- Toe Taps/box jumps
4- mini band jacks/ mini band scissors
5-squat cleans/high knees
Finisher- sprint/ walk 800m

At-Home YouTube Workout: https://youtu.be/xx4ff31lQiU
3 Rounds For Time:
800 Meter Run
20 Weighted Sit-ups (50/35)
10 Double Dumbbell Hang Squat Cleans (50’s/35’s)