Monday January 23rd

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Do you have a friend that has been wanting to give CrossFit a try? This Saturday, January 28th is Bring A Friend Day!
For signing up that day, friends will receive the Foundations course and a 1-Month Unlimited Membership for $100. As always, if your friend signs up you will be rewarded with 20% off your next monthly membership. Classes are at 9-10-11am.
If you have any questions comment below or email us at crossfitsouthcity@gmail.com. CrossFit is scale-able for all fitness levels
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Warm-up/3x30sec
DB/KB Push Press
Air Squats
DB/KB Bent-Over Row
Weightlifting
1 Power Clean+1 Hang Power Clean+1 Push Jerk+1 Jerk
Work to a Heavy Max/All reps unbroken
WOD-2 Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 1 Min Between Each Round
Cashout
Side Planks 3x45sec
 

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