Saturday 6.12.21

11
Jun

Saturday 6.12.21

Coach Zach

Endurance:
30min AMRAP: 
600m Run
Then 3 Rds: 
10 KBS (53/35)
5 (Lunge/Lunge/Squat Jumps)

600m Run:
Then 3 Rds: 
10 SDHP (53/35)
5 (Two For One Burpees)
(Score- Total Rds + Reps)

Crossfit:
“Taco Cat”
25min CAP: You Go, I Go Style
Partner WOD, Split Reps However:

100 of Each:
WBs (20/14)
*10 Synchro Burpees
Hang Power Cleans (95/65)
*10 Synchro Burpees
Sit-Ups
*10 Synchro Burpees
S2OH (95/65)
*10 Synchro Burpees
WBs (20/14)
(Score- Time)

Thrive
25min AMRAP:

Station 1: 
20 Air Squats
20 Up Downs
20 Sit-Ups

Station 2: 
20 Curl + Press
20 Upright Rows
20 Windmill Sit-Ups

Station 3: 
20 Halo’s
20 Curtsy Lunges
20 Side Plank Taps (each side)

Station 4: 
20 Triceps
20 Bent Over Rows
20 Hollow Rocks

Station 5: 
50 In/Out Squat Jumps
50 Torpedo Jacks

News
Charm City Throwdown 2021
Date: 8/28/2021
Registration opens: 6/18/2021

Outsiders Strength Camp for Middle and High Schoolers
Mon/ Wed/ Fri
June 28th- July 26th
E-mail [email protected] for more info!

Crossfit Kids Summer Camp Program!
Ages 6-11
First session 7/12/21- 7/16/21
Second session 7/26/21- 7/30/21
E-mail [email protected] and 
[email protected] for more info!

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