Thursday 6/15/2017

June 14, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Air dyne 4×10 rest 20 sec

12 Tabata rds

5 Med ball cleans

15 double unders

5 push press

6 ring rows

Core

5 Tabata rds- 10 sec L-sit

Gymnastics

Strict pull ups -16

Weightlifting

Push Press (3×3 @65%)

Push Press (2×2 @75 )

Push Press (2×2@85)

Metcon

Switch every movement

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

In teams of 2

15 Calories Rowing

12 Thursters 95/65

9 Pull-ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

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