Saturday, January 27th

Do you have a friend that has been wanting to give CrossFit a try? Just a friendly reminder Bring A Friend Day is this Saturday!
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 receive 20% off your next monthly membership. Classes are at 9-10-11am.
If you have any questions be sure to email us at crossfitsouthcity@gmail.com. CrossFit is scalable to all fitness levels.
Warm-up
Shuttle Run
Bear Crawl (down)
5 Inchworms w/ High Knees (back)
Butt Kickers (down)
Skipping Arm Hugs (back)
Skipping Arm Circles forward (down)
Skipping Arm Circles backward (back)
Partner WOD
Buy In: 250M Row (Each)
150 Thrusters 95/65
100 Pull-ups
50 HSPUPS
Buy Out: 500M Row (Each)
*Partner must hold a bar off the ground (45/30) in either front rack or OH Snatch Position during Thrusters,Pull Ups, and HSPUP.
*If bar is not off the ground during the other partner working, 5 burpees each is the penalty.
(35Min Cap)