Saturday 7.31.21

30
Jul

Saturday 7.31.21

Merrill

Endurance:
5min AMRAPs: w/ :90s Rest bw:

Station 1:
Row 12/10
20 Lunge Jumps

Station 2: 
Bike 10/6
25 DU’s

Station 3: 
15 Slam Balls (30/20)
15 Burpees

Station 4: 
15 Wall Balls (20/14)
:30s Plank

Station 5: 
Run 

Crossfit:
“Mean”
16min AMRAP:

Partner 1:
10 DB Snatches (50/35)(1 DB)
10 Lunges w/ DB (50/35)(1 DB)
10 Pull-Ups

Partner 2: 
200m Run

*P1 works on AMRAP while P2 runs, when P2 returns,
switch and pick up where left off.

(Score- Total Rds + Reps)

Thrive:
5 Rds:
:30s On/:15s Off
Slam Ball Clusters
Spiderman Pushups
Lungesters
Evil Ups
Penguins

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

MARK YOUR CALENDAR:
Al Walsh and Three Flights Up
Concert rescheduled for Friday 8/20!!

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