Bring-A-Friend Day Partner WOD!!

Shane

Bring-A-Friend/Free WOD Day!
Have you always wanted to try crossfit and see what all the buzz is about? Today is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening TODAY! All are welcome to drop-in for any class! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet you! Member’s please bring your friends and Non-Members come in and make some new friends!

Bring a friend….or 4

Warm-up
Dynamic Warm Up
Bean Bag Sprints

Partner WOD
10 Rounds (5 Each)
20/15 Calorie Bike
15 Box Jump Overs
10 Deadlifts 275|185

Resting 1:1

Level 3- 225|155
Level 2- 185|125, 15/12 Cals
Level 1- 135|95, 10/8 Cals

*One partner completes a round, then the next partner completes a round

Extra Work
E3MOM15
200M Run
50’ Handstand Walk

ADV – 100’

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