WOD 1/5/16

CrossFit HCC – CrossFit

Goat Day

Mini WOD (No Measure)

3 Rounds

OH Lunges (PVC)

Ring Rows

Push ups

Sit ups

Dips

1: Front Squat (5×2)

2: Strict Press (5×5)

3: Push Press (5×3)

1: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

2: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

3: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar