WOD 12/21/15

CrossFit HCC – CrossFit

Goat Day

Weightlifting

1: Back Squat (5×2)

2: Strict Press (6×3)

3: Bench Press (5×5)

Metcon

1: Metcon (Time)

For Time:

75 DBU

70 Sit Ups

65 Air Squats

60 Push Ups

55 Pull Ups

50 Box Jumps (24/20)

2: Metcon (AMRAP – Rounds and Reps)

9 AMRAP

7 Burpees

7 S2OH

7 Front Squats

Rx: 95/65

Sc: 75/55

3: Metcon (No Measure)

EMOM x12

Even: 9 KBS (53/35)(44/26)

Odd: 12 Wall Balls (20/14)