CrossFit Heavy Lift

Warm up: 500m row,  40 sit ups,  30 push ups, 20 bix jumps @ 20", 10 cleans @ bodyweight WOD: 'FRAN'  21-15-9 Thrusters @ 95...

Warm up: 500m row,  400m run,  30 push ups, 20 pull ups,  10 burpees WOD: Pyramids 100 Sprinter toe touches 1 min plank 75 sit ups 1 m...

Warm up: 500m row, 40 push ups,  30 squats, 20 pull ups, 100 jumpropes WOD: 3 rounds of 800m run 30 DL @ 165/115# 15 Bar facing Burpees...

Warm up: 50 jumping jacks, 400m run,  30 push ups, 20 GHDs, 10 barbell hang snatches WOD: complete for time 1000m row 100 double unders ...

Warm up: 50 Mountain climbers, 400m run, 30 overhead squats with barbell,  20 GHDs,  10 burpees WOD: 20 MIN AMRAP 15 in and outs ( it...

Warm up: 500m row, 400m run, 30 sit ups, 20 burpees, 100 jumproes WOD: 5 rounds of 10 ea Single arm KB snatch @ 44/26# 20 Spider-man push...

Warm up: 500m row,  400m run, 30 double unders, 20 GHDs,  10 burpees WOD: 15min AMRAP 20 abmat sit ups 15 T2B 10 HSPU