Burpees & Brunch Event!

Burpees & Brunch!
On Saturday August 11th, join Area Four Boston and CrossFit Southie as we team up to present Burpees and Brunch.
Start the weekend off right with a killer workout class from 9:30am-10:30pm at CrossFit Southie. Then, take a quick stroll over to Area Four Boston to fuel up for the rest of the day!
Starting off with family-style apps, each guest will choose a brunch entree and then finish with a small sweet treat.
The class and all food, non-alcoholic beverages, tax and tip is included in the ticket price. Alcoholic beverages available for purchase.
Event Cost $30.00. Click HERE to register!
CrossFit Southie – 385 Dorchester Ave #100, Boston, MA
Area Four Boston – 264 East Berkeley Street, Boston, MA

Warm-up
1 minute of Singles
1 minute of Inchworms
1 minute of Joggers Step (switching feet)
1 minute of Air Squats
1 minutes of Double Unders
1 minute of Scorpions

Skill
Muscle-up
Ring Dip

Strength
Back Squat
3-3-3-3-3

WOD
5 Rounds
3 Muscle-ups
9 Overhead Squats (115,75)
60 Double Unders

Level 3- 1 Muscle-up
Level 2- 9 Ring Dips, (95,65),30 Double Unders
Level 1- 9 Bench Dips, 100 singles, (75,45)
ADV – Strict Muscle Ups

Post-WOD Mobility Routine – click here

4:45pm Conditioning

August 2nd 2018

Time Trial Thursday!
– Complete 1 Modality every 8 minutes. These should be true Sprints. Record your times

1. 1000m Ski
2. 1.5 Mile Bike (2400m)
3. 800m Run
4. 1000m Row