Saturday 8.21.21

20
Aug

Saturday 8.21.21

Keith

Endurance:
32min CAP:
1 Mile Run

50 Slam Balls (3020)
50 Sit-Ups

800m Run

50 Slam Balls (30/20)
50 Stationary Lunges

400m Run

50 Slam Balls (30/20)
50 Burpees
(Score- Time)

Crossfit:
“Lemon Pepper”
22min CAP
100 of the following: 
Power Cleans (95/65)
Burpee Box Jumps (24/20)
S2OH (95/65)
Step Ups (24/20)
Deadlifts (95/65)
Sit-Ups
*100m Team Run after each completed movement
*Break down reps however b/w partners
(Score- Time)

Thrive:
20min AMRAP:

200m Run
40 Russian Twists
30 Plate G2OH
20 Plate OH Lunges
10 Burpees to Plate
5 (S/L + S/L + V-Up)
:30s Plank

News
Charm City Throwdown 2021
Date: 8/28/2021

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