9.17.2020

By
November 6, 2020

Thursday Schedule
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 6 AM
High Fitness: 9:30 AM
Youth CrossFit Ages 6-9: 4:30 PM
Youth CrossFit Ages 10-14: 5:15 PM
Olympic Weightlifting: 6 PM

CrossFit Workout
Partner WOD
AMRAP 8
Station 1: (Pacer) 30 Double Unders
Station 2: 3-Rep Back Squat
* The heaviest weight from each partner will be added as 1 pound = 1 Rep.

Rest 2 Minutes

AMRAP 7
Station 1: Wall Balls 20/14
Station 2: (Pacer) 200 Meter Run (1 Run=20 Reps)

Rest 2 Minutes

AMRAP 6
Station 1: Strict Pull-ups
Station 2: (Pacer) 10 Calorie Bike

Burn Workout

Plate Tabata Workout8 rounds per exerciseTabata 20 sec work, 10 sec rest Rear lunge with canoe row to OHJumping lungesGood mornings w/ wt in front Curl to OH Press Single Arm Rows (alt arm each rd)Plate plyo push-ups Weighted OH Sit-up

At-Home Workout
AMRAP 10:
10 Renegade Rows (50's/35's) https://youtu.be/wTqlJ0aoJlM
200 Meter Run

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