WOD

CrossFit HCC – CrossFit

Warm-up

Weightlifting

1: Strict Press (6×6 )

2: Thruster ( 1RM)

3: Back Squat (5×4)

Metcon

“Goat Day”

Metcon (Time)

WOD-1 (2RFT)

50 Air Squats

25 Push Presses 95/65 75/55

WOD-2 (3RFT)

40 Push Ups

20 Front Squats 95/65 75/55

WOD-3 (4RFT)

30 Sit ups

15 Thrusters 75/55 45/35

WOD-4 (5RFT)

20 Cal Row

10 Ring Rows (from box)