Wednesday 9.30.20

29
Sep

Wednesday 9.30.20

Corey & Shannon

12min Strength: (5-6 sets):
3 Power Clean + 3 FSq (3sec Pause) + 
3 S2OH = 1
(Score- Weight for full completed complex)
*3 sec Pause in bottom of each FSq

“Pumpkin Pie”
WOD: 4 Rds: 
10 Hang Squat Cleans (95/65)
10 Bar Facing Burpees
(Score- Time)

Thrive
32min Tasks: 
Station 1: 
2 Rds: 
800m Row
30 S/L V-Ups

Station 2:
50/40 Cal Bike
50 WBs

Station 3:
Buy In: 800m Run
Then 3 Rds:
15 KBS
30 Plank Mtn Climbers 
Cash Out: 800m Run

Station 4:
3 Rds:
20 Slam Balls
10 Burpees 

Station 5:
100 Russian Twists 
50 Oblique Crunches (each side)

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 a free assessment or more information
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!