WOD 7/18/16

CrossFit HCC – CrossFit

Goat Day

Weightlifting

1: Deadlift (4RM)

2: Bench Press (3RM)

3: Back Squat (5×6)

Metcon

1: Metcon (AMRAP – Rounds and Reps)

15 AMRAP

15 Air Squats

20 Push Ups

25 DBU

2: Metcon (Time)

For TIme

40 Sit Ups

40 Pull Ups

40 KBS

40 Box Jumps

40 Thrusters (75/55)

3: Metcon (Time)

7 RFT

10 Burpees

20 DBU

200m Run