Saturday WOD 11/30/2019

Outcast CrossFit – CrossFit

Warm-up (No Measure)

Run 400m

Ski 150m

3rds

30 Double unders

10 Med ball cleans

10 Lunges

5 Pull up/Ring rows

5 Hang power snatch

Metcon

Metcon (Time)

In teams of 2

10 minutes cap

4 Rounds for time of:

25 DB Snatch 50/35 (alternating)

50 double unders

25 OH Lunge 50/35

Metcon (Time)

10 MIN CAP (Start at 13)

21-15-9-6

Push press 75/55

Box jump 24/20

Wall balls 20/14

Metcon (Time)

(Start at 25)

10-8-6-4-2

Bar muscle up

Cluster 155/105

15ft HSW between each movement

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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