Southie On The Beach Event This Sunday!

Jun 24th, 2019

Category: CrossFit

Southie On The Beach Event This Sunday!

Joel

Southie On The Beach Volleyball!
Join us for an awesome day of fun in the sun! We’re setting up for our 3rd year of Beach Volleyball! Come by for some friendly competition! We’ll also have corn-hole and spike ball, or just come by to chill with us and enjoy this summer weather! Volleyball teams are made on the fly. For more information check out our Facebook Invite HERE


Date/Time: Sunday, June 30th/9:30AM start
Location: Carson Beach in Southie
Cost: FREE

Warm Up
With a partner,
1500m Row
(Switching every 250m)
*Non-rowing partner must be holding active squat.

Mobility
Adductor Rolling and Stretching

WOD
Row 2,000 meters
21 Cleans (135,95)
15 Thrusters
Row 1,000 meters
15 Cleans
12 Thrusters
Row 500 meters
9 Cleans
9 Thrusters

WOD Credit- Crossfit.com

Level 2- (115,75)
Level 1- (95,55), 1000, 750, 500

Extra Work
3 Rounds
AMRAP 3
20 GHD
20 Abmat Sit Up
AMRAP T2B

REST 3 MINS

ADV – 4 Rounds. 25 Each

Boot Camp/Conditioning (6:30AM in Southie Green/4:45PM in Southie Orange)
For Time
70/60 Calorie Row
50/40 Calorie Bike
40 Burpees Over the Rower
40/30 Calorie Ski Erg

E5MOM
X Distance Run