CrossFit Heavy Lift

Warm up: 500m row,  50 air squats,  400m run, 40 over unders WOD: 5 rounds of 20 Romanian deadlifts @ 95/45# 10m Front rack lunges @ 95...

Warm up: 1000m row for time WOD: 1 upto 10 weighted push ups @ 45/25# T2B

MERRY CHRISTMAS Warm up: 500m row, 25 shrugs @ 95#, 25 C2f push ups WOD: " Grace" 30 Clean and jerks @ 135/95# A savior is...

Warm up: 500m row,  50 c2f push ups, 50 sprinter toe touches WOD: 5 rounds of 200m sprint 5 Front Squats @ 115/85# 1 min rest* *compa...

Warm up: 50 air squats, 25 push ups,  25 Over/unders WOD: complete for time 15 Calories on the rower 30 GTO @ 135/95# 45 Pull ups 60 ...

Warm up: 500m row, 40 push ups  30 GHDs, 20 burpees, 100 jumprope WOD: 4 rounds of 5 Hang cleans @ 135/95# 25m farmers carry/ shoulder ...

Warm up: 500m row,  50 c2f push ups,  25 static shoulder press @ 45# WOD: 10min AMRAP 10 bench press @ 95/45# 5 static pull ups* *pull...