WOD 2/23/16

CrossFit HCC – CrossFit

Goat Day

Weightlifting

1: Push Jerk (5×2)

2: Back Squat (5×3)

3: Sumo Deadlift (6×1)

Metcon

1: Metcon (Time)

For Time:

60 DBU

50 Wall Balls

40 Cal Row

30 Hang Power Cleans (95/65)

20 Burpees

10 Strict Pull Ups

2: Metcon (Time)

For Time:

30 Box Jumps (24/20)

40 Wall Balls (20/14)

30 KBS (53/35)(44/26)

3: Metcon (AMRAP – Rounds and Reps)

8 AMRAP

7 Power Cleans (135/95)(95/65)

7 Push Jerks

7 Ring Dips