IN-HOUSE COMPETITION

CrossFit HCC – CrossFit

WOD 1

Metcon (Weight)

10 Minutes to Establish a 1 Rep Max Clean (Power or Squat is acceptable)

*Score = Combined total of highest weight lifted by each team member (5 ATTEMPTS EACH)

WOD 2

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

90 Cal Row

90 Burpees over the Rower

90 DB Snatches (50/35)

*Score = Total Reps Completed

WOD 3

Metcon (Time)

For Time (8 Minute Cap)

100 Deadlift (115/75)

80 KBS (53/35)

60 Box Jumps (24/20)

40 Shoulder to Overhead (115/75)

*Score = Time. Incomplete Reps will be 1 second each added to the 8:00 Cap.