WOD

CrossFit HCC – CrossFit

Goat Day

Warm Up:

500 m Row

Dynamics

Weightlifting

Back Squat (3RM)

Bench Press (5RM)

Weighted Pull-ups (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

11 AMRAP

33 DBUs

22 Burpees

Metcon (AMRAP – Rounds and Reps)

14 AMRAP

15 Box Jumps (24/20″)

7 Pull Ups

Metcon (AMRAP – Rounds and Reps)

7 AMRAP

5 Thrusters (95/65)

5 Ring Dips

5 T2B