410 CrossFit WOD
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:
20 Wall Balls 20/14#
30 Lateral Jumps over 12″ hurdle (each jump counts one rep)
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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.
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.