Wednesday 10.21.20

Ron L.

Strength: 9mins: (4-5 Sets)
3 Hang Pwr Clean + 3 Push Press + 3 Push Jerk
*From Floor 
(Score- Best Weight in complex)

“Medeiros”
20-15-10-5 S2OH (115/75)
*50 DU’s after every Rd
(Score-Time)

Thrive
34min Tasks: 

Station 1: 
3 Rds: 
500/400m Row
10 Burpees over the Rower

Station 2: 
3 Rds: 
400m Run
10 Box Jumps or Step Ups
30 Russian Twists

Station 3: 
3 Rds:
15/10 Cal Bike
10 Slam Ball Clusters

Station 4:
50 Dead Animal Crunches 
50 Plank Twists 
50 Double Crunches 

News
OUTSIDE WOD – 5:30am, 6:00am (Thrive), 6:30am, 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!