Saturday WOD 7/13/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 200m

15 tabata rds

20 Double unders

5 Hang squat clean

5 Ring rows/Pull ups

5 Lunges

5 burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

For time:

Buy in 800m run

100 Burpee Box Jumps 24/20

100/70 Calories Assault Bike

100 Pull-ups

Buy out 800m run

Every Min

person 1 does

25 double unders

Person 2 does

2 power snatch 155/105

Metcon (Time)

(In teams of 2) Start at 12

10 minute cap

7 Bar facing burpees

7 Squat cleans 135/95

7 Bar facing burpees

6 Squat cleans 155/105

7 Bar facing burpees

5 Squat cleans 175/115

7 Bar facing burpees

4 Squat cleans 185/125

7 Bar facing burpees

3 Squat cleans 205/135

7 Bar facing burpees

2 Squat cleans 225/145

7 Bar facing burpees

1 Squat cleans 245/155

Metcon (Time)

3 Rounds (start at 26)

30 push ups

200m KB OH carry 55/35

30 Front Rack Lunge 55/35
KB carry is 1 arm overhead for 100m. switch sides on the way back.

Only moving forward if KB is over head

KB lunge is in place but held in front rack goblet style

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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