CFS Second Annual Burpee Dry Tri!!
Beat the winter blues and join us for our Second Annual CrossFit Southie style Burpee Dry Tri Event!
Date: Saturday 2/19
Divisions: RX & Scaled
Cost: $25.00 for Non-Members.
Free for members!
Registration link can be found HERE
There will be a heat every 20 Minutes starting at 7:00am. There will be 9 participants per heat. 18 participants will be working at once as heats overlap. Your heat will be welcomed into the warm-up section of the gym 20 minutes before your heat. Please do not plan to warm-up prior to that window. Once you register you’ll be able to choose a time slot. This event is for the purpose of FUN and to get you moving. If you are entering to win a trip to Florida, you will be sorely disappointed. However, we do plan to have to have some prizes for top finishers!
Warm-up
5 Cal Bike – Arms Only
10 Banded Bird Dogs
10 Banded Good Mornings
10 Banded Strict Press
5 Cal Bike – Legs Only
10 SL Glute Bridge
10 BB SL Deadlifts
10 BB Strict Press
10 Cal Bike Legs + Arms
10 BB Glute Bridges
10 BB Deadlifts
10 BB Push Press
Mobility
Quad Rolling and Couch Stretch
Hollow Rock Challenge
20 Hollow Rocks
Strength
E2MOM12
Push-press
3 Reps
Building
WOD
E3MOM 15
10 Deadlifts 225|155
15|10 Calorie Bike
15 Box Jump Overs
*Schwinn Bike Cals – 22|15
Level 2 – 185|125
Level 1 – 135|95
ADV – 275|175
-Report all times
Extra Work
AMRAP 15
400M Air Runner
1:00 Sandbag Hold* 140|90
7|4 Ring Muscle-Ups**
*Accumulate 1 Minute – can be broken up
**Muscle-ups should take 1:30 – 2:00 Max. Scale number or use ring thing.
Scale RMUP to bar muscle ups or 2x chest to bar