WOD 3/6/17

CrossFit HCC – CrossFit

Goat Day

Weightlifting

1: Front Squat (4×8)

2: Deadlift (3×7)

Metcon

1: CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

2: Metcon (AMRAP – Rounds and Reps)

14 AMRAP

35 Cal Row

35 Wall Balls (20/14)

35 Thrusters (75/55)

35 Push Ups

3: Metcon (AMRAP – Rounds and Reps)

9 AMRAP

9 Hang Squat Cleans (135/95)

9 Box Jumps (24/20)

9 V-Ups