Bring-A-Friend/Free WOD Day!

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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
3 Rounds
-5 Burps
-10 Plank to Push Up Over the Barbell
-10 Supermans
-10 MB Hamstring Curls
-10 MB Squats

5 Squat to Stands*
1 Min Couch Stretch each side

Strength
EMOM10
Box Squat*
2 Reps

*Build throughout the sets with small increases in weight.

Bring-A-Friend Day Partner WOD!
You Go, I Go
AMRAP 16
5 Deadlifts 275|185
7 Push-ups
10 Wall Balls 20|14

Level 3- 225|155
Level 2- 185|125
Level 1- 135|95 = Suggested Beginner Weight
ADV – Deficit Push Ups 3|2”, 30|20 Wall ball

Extra Work
Every 10 Minutes x 3
500m Ski
500m Row
1000m Bike

*rest the remainder of the 10 minutes

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