Saturday WOD 10/12/2019


Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 400m

3rds

20 Double unders

10 Med ball cleans

10 Good morings

5 Pullup/Ring rows

5 Hang power snatch

Metcon

Metcon (Time)

8 minutes cap

21-15-9

Med ball clean

Toes-to-bar

Box Jump 24/20

Metcon (Time)

10 MIN CAP

Teams of 2 (Start at 10)

120 Wall Balls 20/14

800m run

Metcon (Time)

Teams of 2 (Start at 25)

6 rds

10/7 Assault Bike cals

10 Deadlifts 255/175

20 Push ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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