Max A Milly & Girls Gone RX Competition – CFS – CrossFit Southie

Ladies! Squad Up! We’ve got a great event for you!
“Girls Gone RX” are coming to Crossfit Fenway for a one day competition to benefit The Non-Profit “Bright Pink“. Bright Pink is the only national non-profit organization focused on prevention and early detection of breast and ovarian cancer in young women.
The event takes place on Saturday, February 11th from 9-3. There are 4 WODS through out the day. Teams are comprised of 3 bad-ass ladies. Grab your girls and get moving for a great cause! For more details and registration visit the Girls Gone RX event page! Southie ladies receive $30.00 off of your registration fee by using the code: southie. Be sure to sign up before the 25th to get your free tank with registration!
*If you’d like to coordinate a team, feel free to comment on the blog!

Rowing Class at 830am in Southie Orange, all are welcome

Row WOD is as follows…

Warm-up:

5 rounds 150m row/7 pull ups/10 air squats

conditioning:

6′-5′-4′-3′-2′-1′-2′-3′-4′-5′-6′

20/22/24/26/28/30 s/m

60 seconds rest between pieces. Maintain consistent 500m pace.

WOD
3 Rounds
In 5 Minutes Complete
800m Run then AMRAP
Back Squats (135,95)
Rest 1 Minute
In 5 Minutes Complete
400m Run
20 Burpees
Then AMRAP
Toes to Bar
Rest 1 Minute

Level 2- (115,75),
Level 1- (65,45), 50 Reps of Each

Max A Milly & Girls Gone RX Competition – CFS

1 Comment

Jason Barrow

crossfitsouthie