Saturday 7.3.21
Jared
Endurance:
40min CAP:
1mile Run
50 Empty Bar Back Squats
50 Empty Bar Push Presses
800m Run
40 Empty Bar Back Squats
40 Empty Bar Push Presses
600m Run
30 Empty Bar Back Squats
30 Empty Bar Push Presses
400m Run
20 Empty Bar Back Squats
20 Empty Bar Push Presses
200m Run
10 Empty Bar Back Squats
10 Empty Bar Push Presses
Crossfit:
“Merica!”
15min Partner AMRAP:
Partner 1:
5 Clusters (135/95)
10 Box Jump Overs (24/20)
15 Sit-Ups
Partner 2:
:15s BB Hold (Top of DL)(Active Recovery)
*P1 & P2 switch after full Rd of AMRAP is completed
Thrive
5 Rds:
:45s On/:15 Off
3 SDHP + 3 KBS
Kneeling Looping Ball Slams
1 Burpee + 3 Jump Squats
OH Rev Lunges
Plank
News
Charm City Throwdown 2021
Date: 8/28/2021
Registration is LIVE!
We will be closed on 7/4/2021.
We will have our Holiday WOD on Monday 7/5/2021
Hours: 7am, 8:30am, and 10am
Save the date!
Outsiders Concert
Al Walsh and Three Flights Up
7/17/2021
Join our Facebook Group!