CrossFit Workout – Monday 08/10/2020

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LIVE CLASSES at the gym, with our normal CrossFit Class Schedule, starting at 5:00am.   Don’t forget to RSVP to a class time. Please don’t simply show up thinking there will be room for you. You must RSVP to reserve your spot.
Monday’s LIVE Workout:  A typical Monday grinder with deadlifts, pushups, goblet squats and weighted situps, + pullup strength work
Tuesday’s LIVE Workout:  Split Jerk buildup followed by a spicy alternating EMOM of push jerks and box jumps
Wednesday’s LIVE Workout: Deadlifts, heavy
Thursday’s LIVE Workout: DB Push Press strength piece plus a Mid-Week Grinder
Friday’s LIVE Workout: Friday Surprise – Show up and see.
Workout: At Home Version:  There is no Virtual Online Zoom Workout today.
Warmup: 10 minutes
10 Windmills
10 Good mornings
20 Jumping jacks
20 Butt Kickers Flutter Kicks (4-count)
200M run
Workout: AMRAP in 15 Minutes, and finish the round, of
15 Romanian Deadlift, heavy DBs or KB
15 Pushup – Hand Release
15 Goblet Squat, same weight as RDLs
15 Weighted situps, you choose weight
Cool Down: 15 walkout + burpee, not for time

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