Bring-A-Friend Day!
Have you always wanted to try crossfit and see what all the buzz is about? THIS THURSDAY is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! Get ready for the best hour of your day! Free WOD Day is happening This Thursday. 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!
Warm-Up
1 Round
50s On| 10s Off
-Row
-BB Snatch Deadlift
-PVC Pass Throughs
-Row
-BB Hang Muscle Snatch
-PVC Around the Worlds
-Row
-OHS (BB or PVC)
-PVC Flagpole Stretch
Mobility
Thoracic Spine
Lats
Strength
E2MOM12
Squat Snatch
3 Reps
1. 70%
2. 75%
3. 75%
4. 80%
5. 80%
6. 85%
WOD
21-15-9
Overhead Squat 115|75
Row for Calories x2
Level 2- 95|65
Level 1- 75|45
ADV – 135|95
Extra Work
100 Burpees to Target (12”)