1625 Sonny Schulz Blvd, Suite D
Stevensville MD | Directions »

(443)988-2145

Crossfit (6am, 7am, 5:30pm, 6:30pm)
Work Capacity:  “Leftovers”
– In 2 minutes, as many unbroken Wallballs (20/14 lbs) as possible, then as many Burpees as possible.
– Rest 1 minute
– In 2 minutes, as many unbroken Power Snatches (75/55 lbs) as possible, then as many Burpees as possible.
– Rest 1 minute
– In 2 minutes, as many unbroken Double-unders as possible, then as many Burpees as possible.
– Rest 1 minute
– In 2 minutes, as many unbroken KB Swings (53/35 lbs) as possible, then as many Burpees as possible.
– Rest 1 minute
– In 2 minutes, as many unbroken Squats as possible, then as many Burpees as possible.

Core:
Every minute for 6 minutes, alternate between Downward Dog and Sphinx Pose

Strength WOD (4:30pm)
Strength:  Front Squat 5×3 @ 85% 1RM, superset with 10 Pistols

Work Capacity:
5 rounds for time:
– 5 Power Cleans, 155/105 lbs
– 10 Burpees
– 15 KB Swings, 53/35 lbs

"I would rather fail in a cause that will eventually triumph than triumph in a cause that will eventually fail." - Woodrow Wilson