WOD 2/8/16

CrossFit HCC – CrossFit

Warm-up

Dynamics

Skill Work

DBU’s

Metcon

Metcon (Time)

Lurong Resolution WOD #4

For Time (6 Min Time Cap)

15 Deadlifts

15 Muscle Ups

12 Deadlifts

12 Muscle Ups

9 Deadlifts

9 Muscle Ups

6 Deadlifts

6 Muscle Ups

3 Deadlifts

3 Muscle Ups

Lvl 3: 275/215

Lvl 2: 185/135 + Straight Leg Box Dips

Lvl 1: 115/75 + Bent Knee Box Dips

Any uncompleted repetitions in the 6 minute time cap results in a 1 second penalty per repetition.