Kyra

7.2.22

Endurance
30min AMRAP

Option of: 
15/10 Cal Bike
15/10 Cal Row
15/10 Cal Ski

Then…400m Run 
(Score- No Score, Just Work)
**Alt machine cardio each Rd**

Crossfit
100 Wall Balls (20/14)
75 Box Jump Overs (24/20)
50 Burpees
75 Box Jump Overs (24/20)
100 Med Ball Cleans (20/14)
(Score- Time)

THRIVE
5 Rds: 
MIn 1: MAX Cal Bike
Min 2: MAX Squats to WB
MIn 3: MAX Ring Rows
MIn 4: 50-100m Run or MAX Burpees
MIn 5: Rest

News:

Fourth of July Weekend Schedule:
7/3/2022- Closed
7/4/2022- Holiday WOD at 7:30am and 9am
7/5/2022- Regular schedule

Save the dates:
7/8/2022
Al Walsh & Three Flights up outdoor concert!
6-10pm

8/27/2022
Charm City Throwdown!
Registration kicks off 7/1/2022.

Join our Facebook Group!
Current schedule!
Check out our THRIVE video!