Wednesday 10.21.20

20
Oct

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)

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

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