Saturday WOD 10/6/2018


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 400m

2 rds

20 Double unders

10 Air squats

5 Slam balls

5 Pull ups

Metcon

Metcon (AMRAP – Rounds and Reps)

7 MIN AMRAP

40ft Front Rack Lunge70/55

15 Russian KB Swings 70/53

Metcon (AMRAP – Rounds and Reps)

Start at 10

AMRAP 7 minutes of:

4 kb clean jerk (2 each arm)

2 Burpees

6/3,8/4,…….

Metcon (Time)

Start at 20

5 Rounds for time of:

20 box jumps 24/20

20 Pushups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *


Previous Post:

«

Next Post:

»