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

CrossFit Workout
WOD
On the 10:00 x 3 Rounds:
400 Meter Run
30/24 Calorie Row
300 Meter Med Ball Run 20/14
20 Double Dumbbell Squats 50’s/35’s

After Party
Gymnastic Stamina
21-15-9
Calorie Bike
Bar-Facing Burpees

Burn Workout

Deck of Card25 min cap
Suits are as follows; face cards are 10 reps
Clubsplank 2 pike
Diamondssliders hamstring curls
Spadespush-ups w/ 4 sliding mountain climbers
HeartsSlider burpees
Jokers 400 run

At-Home YouTube Workout: https://youtu.be/xFlIVGYocZQ
On the 10:00 x 3 Rounds:
400 Meter Run
30 Double Dumbbell Squats (50’s/35’s)
200 Meter Double Dumbbell Farmers Carry (50’s/35’s)