WOD 11/23/15

CrossFit HCC – CrossFit

Goat Day

Weightlifting

1: Back Squat (4×8)

2: Deadlift (4×4)

3: Push Jerk (4×3)

Metcon

1: Metcon (AMRAP – Rounds and Reps)

20 AMRAP

80 DBU

60 FT Broad Jumps

40 KBS (53/35)(45/25)

20 Sit Ups

2: Metcon (AMRAP – Rounds and Reps)

10 AMRAP

5 Box Jumps (24/20)

10 Wall Balls (20/14)

3: Metcon (Time)

3 RFT

30 Cal Row

20 Pull Ups

15 T2B