Saturday 6.26.21

25
Jun

Saturday 6.26.21

Joshua

Endurance:
4 x 8min AMRAPs: 
-:90s Rest bw

Station 1: (AMRAP):
Row 400/300m 
12 Burpees Over the Row
24 Air Squats

Station 2: (AMRAP):
Bike 15/10 Cals
12 S/A Thrusters (1 DB)(50/35)
24 DU’s

Station 3: (AMRAP):
15 Slam Balls (30/20)
10 SB Step Ups (30/20)(24/240)
:30s Plank

Station 4: (AMRAP):
MAX Distance Run

Crossfit:
“Pool Day”
20min Partner WOD: 
MAX Cal Row or Bike:
P1 Rows while P2 performs AMRAP
then switch:

AMRAP: 
10 Hang Power Cleans (95/65)
10 Front Squats (95/65)
5 Two For One Burpees
(Score- Total Cals on Bike or Rower)

Thrive
Tabata mash x 8:
1 Row + 1 Snatch Combo (R Arm)
1 Row + 1 Snatch Combo (L Arm)
Rise from the Deads
Burpee Tuck Jumps
S/L + S/L + Double Crunch 

News
Charm City Throwdown 2021 
Date: 8/28/2021
Registration is LIVE!

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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