COVIE PUB CRAWL
Our hearts continue to go out to those affected by the flooding in Ellicott City and the surrounding areas. As you know, our annual Pub Crawl is typically held in Old EC. Due to the devastation and following the online poll, we will be moving to Fell’s Point this year. As a reminder, it will be on Saturday, June 16th at NOON. We will be posting the exact bars list and locations shortly, so stay tuned. BUT MARK THOSE CALENDARS if you haven’t already!
Every 6 minutes for 30 minutes:
600 M Run
40 Air Squats
20 KB Swings
Max Rep __
Fitness: Max Ring Rows
Performance: Max Bent Over Barbell Row (95/65)
Open: Max Muscle Ups
Coach’s Tip: Long non-barbell metcon today with some max effort mixed in at the end. Focus will be on the run and big sets of movements. Good movement and running mechanics will be key to keeping up with the prescribed reps. If you are taking longer than 3:30 on the run, you must scale it down.
Hugo C. crushing it as always…