GOAT DAY

CrossFit HCC – CrossFit

Goat Day

Warm-up

Weightlifting

Back Squat (Heavy Double)

Push Press (7×3)

Pendlay Row (5×5)

Metcon

Metcon (Time)

WOD 1-For Time

75 Cal Row

50 Box Jumps 24/20

25 Power Cleans 135/95 95/65

Metcon (AMRAP – Rounds and Reps)

WOD 2- 9min AMRAP

12 KBs 53/35

35 DBUs

Metcon (Time)

WOD 3- 3RFT

20 Ring Rows

20 Push Ups

20 Sit Ups

20 Back Squats 135/95 95/65