Wednesday 6.16.21

15
Jun

Wednesday 6.16.21

Adam

14min Strength: 
Snatch Waves: 3 Rds:
3 @ 65-70% of 1RM
2 @ 70-75% of 1RM
1 @ 75-85% of 1RM
*:60-:90s Rest bw sets
*1min Rest after completing 3,2, & 1
(Score- Weight of last set of 1)

“Double Dare”
7min CAP:
30-20-10:
DB Snatches (50/35) (1 DB)
Sit-Ups
(Score- Time)

Thrive
2 x 12min AMRAPs:
Station 1: 
1min Row
15 KBS
15 Goblet Squats
60yd Rotational Lunges
60yd Bear Crawls

-2min Rest-

Station 2: 
1min Bike
15 SDHP
15 Bent Over Rows or Banded Pull-Ups
60yd Side Shuffles
60yd Broad Jumps

News
Charm City Throwdown 2021:
Date: 8/28/2021
Registration opens: 6/18/2021

Outsiders Strength Camp for Middle and High Schoolers
Mon/ Wed/ Fri
June 28th- July 26th
E-mail [email protected] for more info!

Crossfit Kids Summer Camp Program!
Ages 6-11
First session 7/12/21- 7/16/21
Second session 7/26/21- 7/30/21
E-mail [email protected] and 
[email protected] for more info!

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