WOD 1/12/16

CrossFit HCC – CrossFit

Goat Day

Weightlifting

1: Back Squat (Heavy Triple)

2: Push Press (Heavy Double)

3: Front Squat (5×5)

Metcon

1: Metcon (AMRAP – Rounds and Reps)

9 AMRAP

17 Wall Balls (20/14)

13 Sit Ups

2: Metcon (AMRAP – Rounds and Reps)

12 AMRAP

42 Deadlifts (135/95)(95/65)

35 Pull Ups

24 KB Thrusters (53/35)(44/26)

3: Metcon (Time)

3 RFT

16 KBS (53/35)

45 Cal Row

70 DBU