Sunday 7.11.21


Sunday 7.11.21


“The Chief”
Five 3-minute AMRAPs in 19 minutes:
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Rest 1 minute between AMRAPS

*Only full rounds count
**Every AMRAP starts with Power Cleans

28min AMRAP:
10 Down to 1:
Goblet Squat
CC Floor TouchesĀ 
Bent Over Rows
Statue of Liberty Sit-Ups

AMRAP in remaining time:
50 Jump Ropes
10 D-O-I-U’s
20 Russian Twists
30 Scissor Kicks

*12 Down to 1 to make it a little tougher

Shirts are in! See one of the coaches to get yours!!

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

Save the date!
Outsiders Concert 
Al Walsh and Three Flights Up
7/17/2021 7pm-10pm

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