Saturday

29
Jul

Saturday

Nick H.

7.30.22

ENDURANCE
For Time
(30min CAP)

5 Rds: 
200m Run
10 Hang DB Snatches (1 DB)(50/35)
10 DB Lunges

4 Rds: 
300m Run
12 Hang DB Snatches (1 DB)(50/35)
12 DB Lunges

3 Rds: 
400m Run
14 Hang DB Snatches (1 DB)(50/35)
14 DB Lunges
(Score- Time)

Crossfit
16min AMRAP

P1: 
12/8 Cal Bike
12 Alt DB Hang Cl & Jerks (1 DB)(50/35)
6 Lateral Burpees Over the DB

P2: 
200m Run then switch
(Score- Total Rds + Reps)

THRIVE
5 Rds: 
Min 1: MAX Cal Bike
Min 2: MAX CCFT’s
MIn 3: MAX Burpees to Plate
MIn 4: 100-200m Run
Min 5: Rest

News:

Save the date:
8/27/2022
Charm City Throwdown!


Outlast Health and Performance
Happy Hips and Hammies Workshop
August 13th at Outsiders CF from 12pm- 1:30pm
Sign up sheet is at front desk!


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Current schedule!
Check out our THRIVE video!