WOD 4/11/16

CrossFit HCC – CrossFit

Goat Day

Weightlifting

1: Push Press (1RM)

2: Deadlift (1RM)

3: Front Squat (1RM)

Metcon

1: Metcon (Time)

For TIme:

50 Cal Row

50 Wall Balls (20/14)

40 Cal Row

40 KBS (53/35)

30 Cal Row

30 Squat Cleans (115/75)(95/65)

20 Cal Row

20 HSPU

2: Metcon (AMRAP – Rounds and Reps)

12 AMRAP

10 Ring Rows

6 T2B

3: Metcon (Weight)

EMOMx14

Even: 7 Thrusters (95/65)(75/55)

Odd: 7 C&J (135/95)(95/65)