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 (AMRAP – Reps)

Teams of 2 (13 min AMRAP)

Row 100

Run 100

Metcon (AMRAP – Rounds and Reps)

Start at 15 (8 MIN AMRAP)

2 Squat Cleans 225/140

4 Strict Pull-ups

6 Handstand Push-ups

Metcon (Time)

Start at 25

20/15 Cal AB

40 Russian swings 88/70

60 Double unders

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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