Friday Night Lights Next Week!

Feb 16th, 2018

Category: CrossFit

Friday Night Lights Next Week!

Dan

Sports Wellness on Saturday!
Dr. Miguel will be here this Saturday (tomorrow) from 9AM-1PM. This is a great opportunity for a tune up before the Open begins! Click HERE to schedule your appointment.

The Power of Community!

Friday Night Lights!
Join us one week from today to kick off the 2018 Open Season! We’ll have assigned heats and an awesome atmosphere to help push you through your first open WOD. Take the opportunity to cheer on your community and your team members for The internal Open. You can sign up for Friday Night Lights by clicking HERE. If you haven’t registered for the open yet click  HERE  for the Crossfit Games website and be sure to select Crossfit Southie for your affiliate and your team!

Warm-up
5 min AMRAP
10/8 Calorie Bike
5 Strict Pull Ups
5 Strict Toes to Bar
10 Jumping Squats

Strength
EMOM 18
1. 3 Deadlifts @ 80-85% of 1RM
2. 2 Split Jerks from the rack
3. Rest

WOD (15 mins)
50/40 Calorie Bike Buy-in
Then
3 Rounds
10 Strict Pull-ups
15 Toes to Bar
20 Thrusters (75,55)

Level 2 (65,45)
Level 1 (55,35)

Extra Work
12-9-6 reps for time of:
Hang squat cleans (165, 115)
Burpee bar muscle-ups

*WOD Credit: CrossFit.com

DISCUSSION 1 Comments

  1. Sean Flannery 02/16/2018 at 12:04 pm

    Strength: DL-330-348; SJ-205-235
    WOD: 12:47 Rx
    Extra: 11:23 w/burpee c2b
    (I’d still be there if I was trying to get them all burpee bar mup, forearms are still smoked from the carries yesterday!!)