Tuesday WOD 6/13/2017

June 12, 2017

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Air dyne 4×10 rest 20 sec

12 Tabata rds

7 Med ball cleans

15 double unders

5 burpees

10 walking lunges

Core

6 Tabata rds- 7 pass throughs

Gymnastics

strict pull ups-15

Weightlifting

Front Rack Lunge (5×6 @55%)

Metcon

Metcon (Time)

3 Rounds:

25 Wallball shots 20/14

15 Kettlebell Swings 70/55

10 Box Jumps 30″/24″

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

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