Malden Half Marathon & 5 Miler This Sunday!

Will

Malden Half Marathon & 5 Miler This Sunday!
Only 1 More Sleep until race day! We’re so excited to spend this Sunday Run Day Fun Day with you! If you have some Southie Gear be sure to rock it! We’re currently the largest team registered with 68 Runners!! We’ll be grabbing a group picture by our tent after the race so be sure to stick around. Bring layers to be comfortable after the run. There is a bag check and you can leave clothing at the tent while you run. Below are some logistics to be aware of. It’s not too late to register, join team Crossfit Southie by clicking HERE!

Bib Pick-Up
Fri, 3/11 (5:00P – 8:00P):
Pearl Street Station, 53 Summer St, Malden

Sat, 3/12 (12:00P – 4:00P):
Hugh O’Neill’s, 45 Pleasant St, Malden

Sun, 3/13 (6:00A – 9:00A):
Registration Tent, Abbott St, Malden.
(see site map above)

Race Start
8AM for The Half Marathon
9:30AM for The 5 Miler

Warm-up
Partner Up!
P1 – 12/10 Calorie Bike
P2 – Inchworms w/ Push Up
Switch

P1 – 12/10 Calorie Bike
P2 – BB High Pull
Switch

P1 – 12/10 Calorie Bike
P2 – 90/90 Hip Rotations
Switch

WOD
3 Rounds
30/25 Calorie Bike*
20 Power Cleans 115|75
30 Box Jumps
20 Burpee Lateral Jumps

Rest 2 Minutes

*Schwinn Bike 45/37 Cals

Level 2- 25|20 Calorie Bike, 95|55, 15 Power Cleans, 20 Box Jumps, 15 Power Cleans
Level 1- 20|15 Calorie Bike, 75|35, 10 Power Cleans, 15 box Jumps, 10 Burpees
ADV- (135/95, 27/24”)

Extra Work
3 Rounds
300’ KB Farmer’s Carry
200’ KB Front Rack Carry
100’ KB Overhead Carry
2:00 Rest

Use the same weight for all 3 Movements,
You can rest between movements as needed.

Increase weight as able. For rounds 2 and 3

Record weights used

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