WOD 7/21/17

CrossFit HCC – CrossFit

Goat Day

Weightlifting

1: Front Squat (4×1)

2: Strict Press (3RM)

Metcon

1: Metcon (AMRAP – Rounds and Reps)

12 AMRAP

12 Box Jumps (24/20)

15 Pull Ups

19 Burpees

2: Metcon (Time)

3 RFT

800m Run

7 Power Cleans (185/135)(155/105)

3: Metcon (AMRAP – Rounds and Reps)

20 AMRAP

20 Cal Row

15 V-Ups

10 DB KB Squats (53/35)