CrossFit Heavy Lift

Warm up: 400m run,  50 mountain climbers,  50 crunchies WOD: 4 rounds of 10 diamond push ups 10 double crunch sit ups 15 spiderman push...

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Warm up: Row 500m, 25 c2f push ups, 25 split jump lunges (l+r=1) WOD: CFT 5 Deadlifts @ 185/115# 5 Push Press @ 95/55# 200m Run 10 Dea...

Warm up: 400m run,  40 abmat sit ups, 4 × 20 sec handstand WOD: 5 rounds, 3min each with 1 min rest (1min ea exercise max reps) Kb Swings...

Warm up: 500m row,  25 air squats,  25 push ups WOD: 15min AMRAP 5 squat thrusters @ 95/45# 10m bear crawl 5 burpees 10m bear crawl bac...

Warm up: 400m run, 30 burpees,  20 double crunch sit ups, 100 jumprope WOD: 6 rounds of 6 box jumps @ 36/27" 9 each, single arm dumb...

Warm up: 500m row, 50 push ups, 50 sprinter toe touches WOD: 15min EMOTM 2 clean and press @ bodyweight 2 HSPU