CrossFit Heavy Lift

Warm up: 800m run,  50m Overhead (pvc) walking lunges, 50m backwards lunges WOD: 15min AMRAP 15 Abmat sit ups 10 K2E 5  Overhead Squat...

Warm up: 400m run, 30 push ups,  20 GHDs, 10 burpees WOD: 3 rounds of 200m run 15 front squats @ 115/ 85# 10 pull ups

Warm up: 400m run,  30 push press at 45#, 20 air squats, 10 burpees WOD: Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrus...

Warm up:500m row, 10 push ups , 10 ghds WOD: 10min AMRAP 5 pull ups 5 push press at 135/95#

Warm up: 800m run,  40 split jump lunges,  20 dumbbell press @ 25/15# WOD: 12 min AMRAP 250m Row 15 Box jumps @ 24/20" 5  Squat t...

Warm up: 400m run,  30 push ups,  20 sit ups,  10 burpees WOD: complete for time 100 C2F push ups 100 Sit ups 100 Romanian deadlifts @ ...

Warm up: basic (row) WOD: 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups ...