WOD 10/3/16

CrossFit HCC – CrossFit

Goat Day

Weightlifting

1: Back Squat (5×8)

2: Deadlift (5×2)

3: Push Press (6×1)

Metcon

1: Metcon (AMRAP – Rounds and Reps)

7 AMRAP

7 Box Jumps (24/20)

7 Ring Dips

7 T2B

7 Sit Ups

2: Metcon (Time)

For Time:

60 Cal Row

50 KBS

40 Burpees

30 Goblet Squats (53/35)

20 Hang Squat Cleans (115/75)

10 S2OH

3: Metcon (Time)

3 RFT

50 DBU

25 Push Ups

50 Air Squats