WOD 1/23/17

CrossFit HCC – CrossFit

Goat Day

Weightlifting

1: Deadlift (3RM)

2: Bent Over Row (5×5)

W/ Barbell

Skill Work

1: Turkish Get Up (1×1)

2: Rope Climb (1×1)

Metcon

1: Metcon (Time)

For Time

8 Wall Climbs

12 Hang Squat Cleans (115/75)

24 KB Thrusters (44/26)

45 Wall Balls (20/14)

90 DBUs

45 Wall Balls

24 KB Thrusters

12 Hang Squat Cleans

8 Wall Climbs

2: Metcon (AMRAP – Rounds and Reps)

14 AMRAP

200m Row

20 KBS (53/35)

20 Box Jumps (24/20)