WOD 12/26/16

CrossFit HCC – CrossFit

Goat Day

Weightlifting

1: Overhead Squat (3RM)

2: Back Squat (2RM)

3: Front Squat (4RM)

Metcon

1: Metcon (Time)

For Time

70 Push Ups

70 Sit Ups

70 Air Squats

2: Metcon (AMRAP – Rounds and Reps)

9 AMRAP

7 Box Jumps

8 KBS (53/35)

9 Wall Balls (20/14)

3: Metcon (AMRAP – Rounds and Reps)

15 AMRAP

15 Cal Row

10 Burpees over Rower

5 Deadlifts (155/105)(135/95)