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Monday WOD 6/12/2017

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Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 4×100 rest 20 sec

12 Tabata rds

5 broad jumps

5 Burpees

5 ring rows

5 med ball cleans

Core

6 Tabata rds- Mason twists 15/10

Gymnastics

Strict pull ups 15

Weightlifting

Front Squat (1×4 @60%)

Front Squat (1×3 @70 )

Front Squat (1×3@80)

Front Squat (1×2@90)

Metcon

Metcon (Time)

4 Rounds:

40 Double-unders

20 Toes to bar

8 Front squats 225/155

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

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