WOD

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 200m

12 tabata rds

20 Double unders

5 Med ball cleans

5 Burpees

6 Ring rows

Metcon

Metcon (Distance)

Teams of 2 (12 min AMRAP)

Run 100

Metcon (AMRAP – Rounds and Reps)

Start at 14 (8 MIN AMRAP)

Teams of 2

2/4/6/8/10

Burpee

Russian swing 55/35

Toes to bar

Metcon (Time)

Start at 25

30 box jump overs 24/20

40 walking lunges

500 m row

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

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3655 E Patrick Ln suite 600 Las Vegas, NV 89120

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