WOD 2/9/16

CrossFit HCC – CrossFit

Goat Day

Weightlifting

1: Back Squat (6×6)

2: Snatch Grip Push Press (5×3)

3: High Hang Squat Clean (Heavy Double)

Metcon

1: Metcon (Time)

For Time

3k Row

150 DBU

2: Metcon (AMRAP – Rounds and Reps)

10 AMRAP

10 Back Rack Lunges (95/65)(75/55)

10 Ring Rows

10 Sit Ups

3: Metcon (Weight)

EMOM x8

Even – 3 Hang Power Cleans

Odd – 3 Push Jerks

Weight = 80%