CrossFit Heavy Lift

Tuesday, December 19, 2017

WOD: 3 HONDO
300 Calories Row, Bike, or Ski
(30 sec on, 30 sec off)

WoD: For Time:
50 Box Jump Overs (24/20)
35 Hang Power Cleans (95/65)
20 SHSPU
35 Hang Power Cleans (95/65)
50 Box Jump Overs (24/20)

WOD: 5 Rounds of
25m Farmer's carry @ 70/53#
50 Air squats

WOD: 6 Rounds of
9 Push Jerks @ 165/115#
12 T2B
15 Calories on Ski Erg*

*Rower or Assault bike are substitutes

WOD: 12 min AMRAP of
60 Double unders
12 Split Jump lunges with 45/25# plate overhead (l+r=2)
6 Box Jumps @ 36/27"

WOD: 4 rounds of
18 Sit ups
12 Power Cleans @ 135/95#
9 Front squats @ 135/95#

WOD: CFT
Buy in 1000m row,

5 rounds of :
20 HR Push ups
15 Romanian Dead lifts @ 95/65#
10 Burpees
5 Muscle ups

Cash out 1000m row