Saturday 7.17.21

16
Jul

Saturday 7.17.21

Laney, Noelle, Ashlei

Endurance:
30min CAP:
400m Run
15 KBS (53/35)
15 Burpees

600m Run
30 SDHP (53/35)
30 Burpees

800m Run
15 KBS (53/35)
15 Burpees

600m Run
30 SDHP (53/35)
30 Burpees

400m Run
15 KBS (53/35)
15 Burpees
(Score- Time)

Crossfit:
“Roman Reigns”
16min Partner WOD: 
“You Go, I Go”
12 WBs (20/14)
8 Burpee Box Jump Overs (24/20)

*P1 finishes full Rd then switch
(Score- Total Rds + Reps)

Thrive:
25min AMRAP:

Station 1: 
20 Slam Balls
20 S/L V-Ups

Station 2: 
20 SB Thrusters
20 Statue of Liberty Sit-Ups

Station 3: 
20 KBS
20 Russian Twists

Station 4: 
20 SDHP
20 WM Sit-Ups

Station 5: 
600m Run

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

THIS WEEK:
Concert Postponed due to weather
New date to be scheduled this week
Outsiders Concert 
Al Walsh and Three Flights Up
7/17/2021 7pm-10pm


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