Saturday WOD 10/19/2019


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 Push jerks

Metcon

Metcon (Time)

10 minutes cap

20/15 AB Cals

20 Deadlifts 315/205

20/15 AB cals

20 Muscle ups

Metcon (Time)

10 MIN CAP

Teams of 2 (Start at 13)

Row calories

50/40/30/20/10

Rope Climb

5-4-3-2-1

Metcon (Time)

(Start at 25)

2 Rounds

15 Power Cleans 115/85

15 push ups

15 Push Jerks 115/85

15 push ups

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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