Sunday WOD 6/18/2017

June 17, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

800M Run

9 Tabata Rounds

Hang Power Cleans – Bar

Push Ups

Air Squats

Core

6 Tabata rds-

Alt Rocking Hollow Body and Supermans

Metcon

Metcon (Time)

“BOTTLE ROCKET”

FOR TIME:

25 Burpees

25 Power Cleans 135/95

25 Burpees

At the top of each minute, starting at Minute 1:

Complete 7 Wall Balls, then continue the workout where you left off.

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

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