Saturday 7.3.21

2
Jul

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!