Saturday 8.14.21

13
Aug

Saturday 8.14.21

Jason E.

Endurance:
30min CAP:

400m Run
4 Rds:
12 Alt Hang DB Clean & Jerks (50/35)(1 DB)
8 (Lunge/Lunge Squat Jumps)

400m Run
3 Rds:
12 Alt Hang DB Clean & Jerks (50/35)(1 DB)
8 (Lunge/Lunge Squat Jumps)

400m Run
2 Rds:
12 Alt Hang DB Clean & Jerks (50/35)(1 DB)
8 (Lunge/Lunge Squat Jumps)

400m Run
1 Rds:
12 Alt Hang DB Clean & Jerks (50/35)(1 DB)
8 (Lunge/Lunge Squat Jumps)

(Score- Time)

Crossfit:
“Fever”
18min AMRAP:

P1: 
30 DU’s
15 Slam Balls (30/20)
100m Sprint 

P2: 
15 Side Plank Hip Taps (Each Side)

(Score- Total Rds + Reps)

Thrive:
27min AMRAP:

Station 1: 
30 Reps:
Staggered Squats (15 Each Side)
Torp G2OH
Sit-Ups

Station 2: 
50 Reps:
Russian Twists
Torpedo Jacks
Curtsy Lunges

Station 3: 
30 Reps:
Curls or Squat Hold Curls
Triceps
Gorillas

Station 4: 
50 Reps:
DA Crunches
Tuck Pulses
Plank Jacks

Station 5: 
400m Run

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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