Primarily Outdoors
Please do not park in the lot
Bring-A-Friend Day!
Have you always wanted to try crossfit and see what all the buzz is about? THIS THURSDAY is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! Get ready for the best hour of your day! Free WOD Day is happening This Thursday. All are welcome to drop-in for any class! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet you! Member’s please bring your friends and Non-Members come in and make some new friends!
Warm-Up
200M Run
5 BB High Pull From Each Position
10 BB Strict Press
200M Run
10 Front Squat
10 BB Push Press
200M Run
5 Muscle Clean From Each Position
10 Front Rack Sotts Press
Mobility
Trap mash
Hamstring/Lower back Rolling
Strength
E2MOM14
Clean and Jerk
2 Reps
1. 70%
2. 75%
3. 80%
4. 85%
5. 90%
6. 93%
7. 95%
WOD
400m Run
15 Hang Power Cleans 135|95
12 Shoulder to Overhead
300m Run
12 Front Squats
9 Shoulder to Overhead
200m Run
9 Hang Squat Cleans
6 Shoulder to Overhead
Coaches Note – This is intended to be sprinty. Choose a weight where you are able to hang onto the bar for big sets and possibly go unbroken.
Level 2 – 115|75
Level 1 – 95|55
ADV – Move Faster
Extra Work
5 Rounds
500m Bike Erg
2|1 Peg Boards*
*Sub legless Rope climbs, Rope Climbs with your legs or 5 weighted Pull Ups