WOD

CrossFit HCC – CrossFit

Warm-up

MWOD x3

200 m Row

10 Wall Squats

10 Arm Circles

Metcon

Metcon (AMRAP – Rounds)

5 AMRAP

5 Deadlifts

5 Squat Cleans

5 S2OH

5 Back Squats

(C: 185/135, Rx: 155/105, Sc: 135/95)

3 Min Rest

5 AMRAP

8 Deadlifts

8 Squat Cleans

8 S2OH

8 Back Squats

(C: 155/105, Rx: 135/85, Sc: 95/65)

3 Min Rest

5 AMRAP

12 Deadlifts

12 Squat Cleans

12 S2OH

12 Back Squats

(C&Rx: 95/65, Sc: 75/55)

3 Min Rest

5 AMRAP

15 Wall Balls (20/14)

15 Med Ball Cleans

15 Push Ups

15 Air Squats