Thursday 1.21.21

20
Jan

Thursday 1.21.21

Juls

21min Strength EMOM:
Min 1-5: 5 Power Snatches
Min 6-10: 3 Squat Snatches
Min 11: Rest
Min 12-16: 5 Power Cleans
Min 17-21: 3 Squat Cleans
(Score #1- Squat Snatch Weight)
(Score #2- Squat Clean Weight)
*Light to moderate wt, technique day

“Trouble”
WOD: 4min AMRAP:
30 DU’s
15 Sit-Ups
(Score- Total Rds + Reps)

Thrive
27min AMRAP: 

Staton 1: 
21-15-9
KBS
Goblet Squat
Burpees

Station 2: 
30-20-10
Torpedo Jacks
Plank Jacks
Dead Animal Crunches

Station 3: 
21-15-9
Z-Press
Skull Crushers
Hollow Rocks

Station 4: 
30-20-10
High Knees
CC Floor Touches
Russian Twists

Station 5: 
400m Run or 1min Plank

News
Class Times – 5:30am, 6:00am (Thrive), 6:30am, 7:00am (Thrive), 7:30am, 8:30am, 9:30am (Thrive), 12pm, 3:15pm (varsity), 4pm, 5pm, 5:30pm (Thrive), 6pm
Person Limit:
18 People Inside
10 People Outside
…sign up in Zen Planner (waitlist available)

Join our facebook Group
Download the Zenplanner APP (to reserve classes)

Beyond Movement PT is now open at Outsiders Crossfit.
For more information or to get started
please contact Corey at 410-357-1529.

Please check our Facebook group page, your e-mail and/ or see one of the coaches for more information on all that’s happening at Outsiders!