WOD 10/17/16

CrossFit HCC – CrossFit

Goat Day

Weightlifting

1: Front Squat (5×7)

2: Deadlift (5×5)

3: Push Press (5×4)

Metcon

1: Metcon (Time)

3RFT

300m Row

12 T2B

16 Thrusters (95/65)

2: Metcon (AMRAP – Rounds and Reps)

10 AMRAP

8 KBS (53/35)

12 Wall Balls (20/14)

3: Metcon (Time)

For Time

100 DBU

100 Air Squats

50 Burpees