Wednesday 8.19.20

Jo

Strength: 8mins (4-5 Sets):
Complex:
1 Power Clean
2 Front Squats
1 Power Snatch
2 Overhead Squats
(Score- Weight)

“Bethany”
100 Slam Balls For Time
*5 Burpees at top of each minute
*No Burpees to start WOD
(Score- Time)

Thrive:
30min:

1)Row 1600m (1 mile)

2) 4 Rds
Bike 15/12 Cals
10 Burpees

3) 50 WBs
50 KBS
50 Lunge Jumps

4) 4 rds
10 Curls
10 Triceps
10 Goblet Squats
10 D-O-I-U’s

5) 1mile Run

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

Zoom WOD 6pm
Link for all WODs
Password – Outsiders

*Stay tuned for an updated schedule coming after Labor Day!*

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

Beyond Movement PT is now open at Outsiders Crossfit.
For a free assessment or more information
please contact Corey at 410-357-1529.
Help us spread the word by telling your friends and family!!