Friday WOD 6/16/2017

June 15, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 4×100 rest 20 sec

12 Tabata rds

Good mornings

15 double unders

7 OHS PVC

7 kettlebells

Core

5×6 ab roller

Gymnastics

No gymnastics

Weightlifting

Metcon

Overhead Squat (5×3 Increase weight each set )

Metcon (AMRAP – Reps)

Beginning on a 4-minute clock:

2 Rounds

12 overhead squats (95/65lbs)

12 toes to bar

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

2 Rounds

10 overhead squats (135/95lbs)

12 toes to bar

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

2 Rounds

8 overhead squats (165/115lbs)

12 toes to bar

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

2 Rounds

6 overhead squats (185/125lbs)

12 toes to bar

Stop at 16 min

Deadlift (3×6@ work up to workout weight )

Metcon (AMRAP – Rounds and Reps)

6 MIN AMRAP

6 deadlifts 225/155

6 bar facing burpees

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

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