WOD 1/27/16

CrossFit HCC – CrossFit

Warm-up

Dynamics

Weightlifting

1: Front Squat (4RM)

2: Strict Press (5×3)

3: Back Squat (5×5)

Metcon

1: Metcon (AMRAP – Rounds and Reps)

14 AMRAP (Reverse order after each round)

60 DBUs

50 Cal Row

40 OHS (45/35)

30 Thrusters

20 T2B

10 HSPU (Sc: 4 Wall Climbs)

2: Metcon (Time)

4RFT

15 Push ups

10 Ring Dips

15 Sit ups

3: Metcon (No Measure)

EMOMx16

Even: 12 KBS (53/35)(44/26)

Odd: 8 Bench Press (135/95)