Saturday 6.19.21

18
Jun

Saturday 6.19.21

Keith

Endurance:
40min AMRAP:
200*400*600*800*1 mile*800*600*400*200*
*15 WBs (20/14)
15 Sit-Ups
(No Score- Just Work)
***Perform 15 WBs/Sit-Ups after each run, get as far as you can.

Crossfit:
“Name That Tune”
18min AMRAP
Partner WOD: 
10 SDHP (53/35)
10 Box Jump Overs (24/20)
5 K2E

*P1 does AMRAP, P2 runs 200m then switches
upon returning.
(Score- Total Rds + Reps)

Thrive
25min AMRAP:
Station 1: 
21-15-9:
KBS
Pulse Squats
Burpees

Station 2: 
30 of Each:
S/L V-Ups
Double Crunches
Scissor Kicks

Station 3: 
21-15-9:
SDHP
Curl & Press
D-O-I-U’s

Station 4:
30 of Each:
Russian Twists
Penguins
Leg Raises

Station 5: 
600-800m Run

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

Save the date!
Outsiders Concert 
Al Walsh and Three Flights Up
7/17/2021

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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