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Saturday WOD 6/10/2017

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Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 5x 10 sec rest 20 sec (sprint)

30 double unders

20 burpees

15 kettle bells

Metcon

Metcon (Time)

Run 800m

80 Wall ball shots 20/14

60 Push-ups

40 Pistols, alternating legs

20 Overhead Squats 155/105

Run 800m

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

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