WOD

CrossFit HCC – CrossFit

Warm-up

Dynamics

Weightlifting

Clean and Jerk (Heavy Single)

Split Jerk (5×2)

Snatch Grip Push Press (5×4)

Metcon

Metcon (Time)

For Time:

100 DBU

80 Wall Balls (20/14)

60 Hang Cleans (95/65)

40 Cal Row

20 HSPU

Metcon

Metcon (AMRAP – Rounds and Reps)

9 AMRAP

9 Box Jumps (24/20)

9 T2B

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

12 Pull Ups

12 KBS (53/35)

12 OHS

Rx: 95/65

Sc: 75/55