Tuesday 9.22.20

21
Sep

Tuesday 9.22.20

Katie

“Chevy”
3 x 5min AMRAPs: 
Station 1: 
Max Cal Row

-Rest 3mins- 

Station 2: 
Max Cal Bike 

– Rest 3mins- 

Station 3:
Max DB Up Downs (2 DBs) (50/35)
*20 DUs at top of each minute on 
Station 3 including first minute

(Score 1- Total combined calories +
Total DB Up Downs)
*Clean on rest periods then switch

Thrive
THRIVE: 12min EMOM: 
Min 1- 15 Plate G2OH + 10 Burpees to Plate
Min 2: 15 Slam Balls + 10 SB Goblet Squats
Min 3: MAX Step Ups or Box Jumps

-Rest 2mins-

12min AMRAP:
20 Reps of the Following: 
Banded Face Pulls
Halos (10 per side)
S/L RDLs (10 per side)
Skull Crushers
Bicep Curls
Sit-ups


News
OUTSIDE WOD – 5:30am, 6:00am (Thrive), 6:30am, 7:30am, 8:30am, 9:30am (Thrive), 12pm, 3:15pm (varsity), 4:30pm, 5:30pm, 5:30pm (Thrive), 6:30pm
Person Limit:
18 People Inside
10 People Outside
…sign up in Zen Planner (waitlist available)

Join our facebook Group
Download the Zenplanner APP (to reserve classes)

Beyond Movement PT is now open at Outsiders Crossfit.
For a free assessment or more information
please contact Corey at 410-357-1529.

Coming up:

Al Walsh and Three Flights Up Fall Outdoor Concert
9/25/2020.

*Squat Mobility Workshop 9/26/2020 at 11:30AM. 
Sign up sheet will be at the front desk. 
Limited to first 15 people.

Pathfinders Run Wild for Autism 5k 
9/27/2020.

Please check our Facebook group page, your e-mail and/ or see one of the coaches for more information on all that’s happening at Outsiders!