410 CrossFit WOD

WOD 7/30/14
1a) 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top) – rest 90 seconds
1b) 4X1:00 (total) Handstand Hold – accumulate 1:00 total hold even if broken, rest 90 seconds

12 minute AMRAP of:
10 TTB
20 Wall Balls 20/14#
30 Lateral Jumps over 12″ hurdle (each jump counts one rep)

Crossfit in baltimore

3622 Cairnes Lane - South Warehouse

Baltimore, MD 21211

(410) 322-6007

CrossFit Journal: The Performance-Based Lifestyle Resource

3622 Cairnes Lane - South Warehouse

Bltimore, MD 21211

(410) 322-6007

hampden's original crossfit gym

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Shop Now Rogue Fitness


Located right off of the Avenue in Hampden, we strive to be the best gym with the best community. If you are new to CrossFit, new to the area or just want to check us out then please come visit. YOUR FIRST REGULAR CLASS IS ALWAYS FREE.

Email us today to ask any questions and to set up your FREE intro CrossFit class right here in Baltimore. You have nothing to lose and at the very least you will get a good work out and make a few friends.

News, Happenings and Events

Next available Basics Class: 8/2 (12pm). Email us to register. Arrangements can be made for evening times if we have enough participants. This class is required in order for a new member to join into our regular classes. So, don't delay. Sign up now and start your CrossFit journey today!


Other Events at 410 CrossFit

  • NEXT BASICS CLASS: 8/2 @ 12pm - THREE spots available. Sign up now!

  • New Olympic lifting clinic date coming soon!

  • Member profile - Check our site next week for our member profile. Each month we will be spotlighting one member to help you get to know your community better.

410 Crossfit Baltimore