Monday Schedule
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 5:40/6:10/9:30 AM
High Fitness: 7:30 PM

CrossFit Workout
*Don’t forget to get your Lockdown workout in if you haven’t done so!
SWOD
Every 1:30 x 5
3-Position Squat Clean
Positions are “top down”
Mid-Thigh
Knee Level
Low-Hang (2″ off floor)

Percentages:
1: 63%
2: 66%
3: 69%
4: 72%
5: 75%

WOD
AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

Burn Workout

25 Min Cap
10 movements 10 rounds
1.10 air squats
2.10 AS, + 10 jumping jacks
3.10 AS + 10 JJ’s +10 bicep curls
4.^ + 10 bicycle abs (10 each side)
5. ^ + 10 tricep dips
6. ^ + 10 high plank burpees
7. ^ + 10 push-ups
8. ^ + 10 box blasters (10 per leg)
9. ^ + 10 HSPU’s
10. ^ 1 minute HOLLOW Hold

At-Home YouTube Workout: https://youtu.be/EgrxB9MZ1Aw
AMRAP 15:
15 Double Dumbbell Power Cleans (50’s/35’s)
30 Double Unders
15 Single Dumbbell Goblet Thrusters (50/35)
30 Double Unders

Double Under Alternative:
1:1 Singles
30 Over and back line hops