CrossFit Heavy Lift

Warm up: basic Stretch: legs and shoulders WOD: 2 rounds for time 50 romainian (straight leg) dead lifts @ 95# 30 hang clean to fr...

5 rds of 10 burpees 20 t2b 30 air squats 40 double crunch sit ups

Warm up : basic (row) Stretch : hamstrings and shoulders WOD : FRAN 21-15-9 squat thrusters @ 95# pull ups

Warm up: basic (row) Stretch: chest and shoulders Skill: 20 L- Sit pull ups WOD: 15 min AMRAP 4 Bench Press @ body weight + 20# 10 sin...

Warm up: basic (run) Stretch: calves Skill: 100 DU for time WOD: 21-18-15-12-9-6-3 Push Press @ 75# Box jumps @ 24#

Warm up: basic (run) Stretch: hamstrings and shoulder WOD: 3 rounds for time 30 wallballs @20lbs. 20 K2E 10 deadlifts @225lbs.   ...

Warm up : basic (run) Stretch : shoulders and legs WOD : 12 min AMRAP 7 handstand push ups 4 snatches @ 155/105# 36 double unders