CrossFit Workout – Saturday 03/28/20

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We have one Virtual/Online Class Saturday for our current members at 9:00am, or you can do this workout on your own from anywhere.  See below for the link to join the class using Zoom technology. If you are new or unfamiliar with the movements and the details of the workout, please watch the video in its entirety before joining the online class.
Online Class via Zoom and At-Home Workout
Warmup: 8 minutes
20 Jumping jacks
10 situps, any style
5 squats
1 burpee
SQUATS
Rounds 1 & 2, no weight Then use the weight you will use for the workout.
Workout
Dirty Dozen V 2.0 Partner or Solo (24 minute cap)
12 rounds, for time of (per person)
12 KB Goblet squat clean 45/30
6 Burpee over KB (your weight)
Partner Version: One partner works as the other partner rests, switch after each round. Each partner performs 12 rounds total.
Solo Version: You must rest 15 seconds after each round before continuing. Catch your breath and keep the intensity as high as possible.
AfterWOD:
4 minutes, max situps, any style
Cool down: Yoga w/Coach Courtney
Courtney has a special 15 minute routine to wind you down from the workout.
Use this link to log in at one of the following times. Please be prompt, we will start right on time at 9:00AM
Join Zoom Meeting
https://zoom.us/j/5849132404
Meeting ID: 584 913 2404

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