WOD 10/4/16

CrossFit HCC – CrossFit

Weightlifting

Strict Press (Heavy Single)

Lurong Championship Challenge WOD #4

Metcon (AMRAP – Rounds and Reps)

LEVEL 3:

10 AMRAP

15 Wall Balls

30 KBS

60 DBU

Open: 20/14 @ 10FT, 70/53 KBS

Masters: 20/14 @ 10FT, 53/35 KBS

Masters+: 14/10 @ 10FT, 53/35 KBS

Metcon (AMRAP – Rounds and Reps)

LEVEL 2:

10 AMRAP

15 Wall Balls

30 KBS

30 DBU

Open: 14/10 @ 10FT, 53/35 KBS

Masters: 14/10 @ 10FT, 35/26 KBS

Masters+: 14/10 @ 9FT, 35/26 KBS

Metcon (AMRAP – Rounds and Reps)

LEVEL 1:

10 AMRAP

15 Wall Balls

30 Russian KBS

60 Single-Unders

Open: 14/10 @ 9FT, 35/26 KBS

Masters: 14/10 @ 9FT, 26/18 KBS

Masters+: 14/10 @ 8FT, 26/18 KBS