7.8.2020

By
November 6, 2020

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
Zoom Burn: 8 AM
Youth CrossFit: 4-9 Year Olds @ 10:45 and 10-14 Year Olds @ 11:15 AM
CrossFit Foundations: 5:45 PM
High Fitness: 7:30 PM

CrossFit Workout
SWOD
Capacity Builder
[On the 0]: 21 Power Cleans (115/85)
[On the 2]: 21 Box Jump Overs (24"/20")
[On the 4]: 21 Front Squats (115/85)
[On the 6]: 21 Power Cleans (115/85)
[On the 8]: 21 Box Jump Overs (24"/20")
[On the 10]: 21 Front Squats (115/85)

WOD
2 Rounds:
20 Push Jerks (135/95)
4 Rounds of "Cindy"
800 Meter Run

Burn

12 min EMOM 8 clean to mantis get ups20 Russian swingsTabata 20/10 8x1) RIP samuraiRIP squat press2) Ball slamToe taps3)Battlerope jacksBattlerope lunge with waves

YouTube Workout: https://youtu.be/EF8a-rxBWWI
2 Rounds:
20 Double Dumbbell Push Jerks (50's/35's)
4 Rounds of "Cindy"
800 Meter Run

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