Saturday 8.7.21

6
Aug

Saturday 8.7.21

Olivia

Endurance:
35min CAP:
200m Run
50 DU’s
50 Hang DB Power Snatches (50/35)(1 DB)

400m Run
50 DU’s
50 DB Squats (50/35)(1 DB)

600m Run
50 DU’s
50 Pushups

800m Run
50 DU’s
50 DB Lunges (50/35)(1 DB)

1 mile Run
50 DU’s
50 Burpees Over the DB

Crossfit:
“Kitana”
18min AMRAP:
*Accumulate MAX Cals on Bike or Rower
10 Power Cleans (95/65)
20 Air Squats
10 Sit-Ups

*P1 performs AMRAP, P2 bikes/rows
until a full Rd of AMRAP is completed

(Score- Total Cals on Bike or Rower)

Thrive:
5 Rds: 
:30s On/:15s Off:
KB Cleans 
S/L RDL + Row (R)
S/L RDL + Row (L)
Broad Jump + 2 Rev Lunges
Plank Up Bird Dogs

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!!

Join our Facebook Group!