Monday WOD 6/19/2017

June 18, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 4×100 rest 20 sec

12 Tabata rds

Dislocates

5 Burpees

5 wall balls

5 Ring rows

Core

4 Tabata rds- L-sit 15 sec

Gymnastics

Strict pull ups 17

Weightlifting

Shoulder Press (3×3 @60%)

Shoulder Press (2×2 @70 )

Shoulder Press (2×2@80)

Metcon

Metcon (Time)

3 Rounds for time:

Run 200m

25 Ab mat sit-ups

25 Kettle bells

15 Shoulder Press 95/65

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

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