WOD 5/17/16

CrossFit HCC – CrossFit

Goat Day

Weightlifting

1: Back Squat (Heavy Double )

2: Sumo Deadlift (5×5)

3: Bent Over Row (4×8)

Metcon

1: Metcon (Time)

3 RFT

400 m Run

25 KBS (53/35)

20 T2B

2: Metcon (AMRAP – Rounds and Reps)

22 AMRAP

40 Wall Balls (20/14)

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

3: Metcon (Time)

For Time

100 DBU

20 OHS (95/65)

10 HSPU

800 m Run

10 HSPU

20 OHS

100 DBU