CrossFit HCC – CrossFit
Warm-up
Weightlifting
1: Strict Press (6×6 )
2: Thruster ( 1RM)
3: Back Squat (5×4)
Metcon
“Goat Day”
Metcon (Time)
WOD-1 (2RFT)
50 Air Squats
25 Push Presses 95/65 75/55
WOD-2 (3RFT)
40 Push Ups
20 Front Squats 95/65 75/55
WOD-3 (4RFT)
30 Sit ups
15 Thrusters 75/55 45/35
WOD-4 (5RFT)
20 Cal Row
10 Ring Rows (from box)