Wednesday 11.4.20

3
Nov

Wednesday 11.4.20

Chris H.

“Sudor”
7min AMRAP Stations:

Station 1:
MAX Cal Row
(Score- Total Cals)

Station 2:
MAX Cal Bike
(Score- Total Cals)

Station 3:
Run Options: 1 Mile, 800m, etc
*Steady run, choose distance that
Works best for you in 7min time range

*3mins Rest b/w stations to clean 

Thrive
4x 5min AMRAPs w/ :90sec Rest:

Station 1: 
30 Battle Rope Slams
15 Squat Jumps
10 Up Downs

Station 2:
20 Banded Face Pulls
20 Banded Triceps
20 S/L RDLs

Station 3:
30 Torp Jumping Jacks 
15 Squat Hold Curls
10 D-O-I-Us

Station 4:
20 Half Kneeling Slam Balls
20 Slam Ball Thrusters
20yd Slam Ball Bear Crawl Pushes

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!