Showdown WOD “Cardio Sandwich” – Southie Showdown This Weekend!

Scott – Seated Box Jump

Schedule Update – All classes will be held in Southie Orange today.ย  We will not be running any classes this weekend as we are hosting the Southie Showdown. ย All Crossfit Classes, Olympic Lifting Class, and Intro Class ARE CANCELLED this weekend. We are hosting the Showdown Saturday and Sunday.ย ย Please sign up to judge/volunteer and/or come on by to cheer on the athletes.ย  Open gym will be in the toaster but not chalk allowed today ๐Ÿ™‚

Early AM weekend WOD for Judges & Volunteers
Any judges and/or volunteers that are looking to workout out early AM before spectating Fitness all day โ€“ Goose will open at the gym, a low set up, minimal equipment WOD (think light weight, breathe heavy) will start at 630am and we will wrap up by 7am.ย  Come on by!

Warm-up
Run 200m with a plate then
45s on: 15s off
โ€ข Ground to Overhead
โ€ข Plate hops
โ€ข Burpee to Plate

Mobility
Calf Rolling
Quad Smashing with the plate

WOD
โ€œCardio Sandwichโ€
1000m Row
535m Plate Run (45,25)
1000m Row
1070m Run
1000m Row

Scaled Version
750m Row
535m Plate Run (45,25)
750m Row
1065m Run
750m Row

Extra Work
100|75 Push ups*

*Everytime you break and on the 3-2-1 go perform 10 db hang squat cleans 50|35

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