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Wednesday WOD 6/14/2017

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Outcast CrossFit – CrossFit

Warm-up (No Measure)

Row 4×10 rest 20 sec

12 Tabata rds

7 push ups

15 double unders

5 Burpees

5 floor press (empty bar)

Core

6 Tabata rds- Alternating knees to elbows

Gymnastics

Strict pull ups 16

Weightlifting

If you have a 1 rep do the percentages.

If not try to find a 1 rep

Bench Press (1×1 Work up to your 1 rep.)

Bench Press (3×3 @ 65% )

Bench Press (2×2 @ 75% )

Bench Press (2×2 @ 85% )

Metcon

Metcon (Time)

5 Rounds for time:

15 Bench Press 135/95

20 sit ups

40 lunges front rack 55/35
Bench press should be a weight you can do in no more then 2 sets.

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

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