Saturday WOD 6/17/2017

June 16, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 5x 10 sec rest 20 sec (sprint)

30 double unders

20 burpees

15 wall balls

Metcon

Metcon (Time)

8 Min cap

12-9-6-3 reps of:

Burpee box jump over 24″/20″

Squat clean 115/85

Metcon (Time)

start at 10 (7 Min cap)

21-15-9 reps of:

Push Jerk 115/85

V-ups

Metcon (Time)

Start at 20

40 Overhead Squats 45/35

20 Hand release push-ups

30 Overhead Squats 45/35

15 Hand release push ups

20 Overhead Squats 45/35

10 Hand release push-ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

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