WOD 12/1/16

CrossFit HCC – CrossFit

Goat Day

Weightlifting

1: Box Squats (Heavy Double)

2: Bench Press (5×4)

3: Push Jerk (6×1)

Metcon

1: Metcon (AMRAP – Rounds and Reps)

11 AMRAP

11 Rus KBS (53/35)

11 Box Jumps (24/20)

11 OHS (95/65)

2: Metcon (AMRAP – Rounds and Reps)

14 AMRAP

40 Air Squats

30 Sit Ups

20 Goblet Squats (53/35)

10 T2B

3: Metcon (Time)

For Time

100 Cal Row

80 Wall Balls (20/14)

60 Burpees