CrossFit Heavy Lift

WOD: CFT 400m Run 30 Squat thrusters @ 115/85# 400m Run

WOD: 5 rounds of 100 DU 20 Burpees

WOD: 12 min AMRAP of 10 Single Arm KB Swings @ 35/26# (5 each) 15 GHDs 5 Box Jumps @ 30/24"

WOD: 20 min AMRAP of 600m Run 12 Deadlifts @ 135/95# 12 Burpee bar hops

WOD: 20 min AMRAP of 200m Run 12 Push ups 6 Dead lifts @ 185/115#

WOD: 10 Rounds of 10 Wall all shots 10 Wallball V-ups 10 Box Step ups (l + r=1)

WOD: 25 min AMRAP 20 Push ups 30 Sit ups 40 Calories on Rower (Or 400m Run)