CrossFit Heavy Lift

Warm up: 400m run, 20 sit up to push ups,  20 air squats Skill: 3 x 30 sec handstand hold WOD: 28-21-14-7 Push press @ 95/65# Box jumps ...

Warm up: 500m row,  25 push ups,  25 abmat sit ups, 25 K2E WOD: complete for time 50 GHD wallball tosses @ 20/12# .5 mile run (800m) 25...

Warm up: 400m run,  30 push ups,  20 GHDs, 100 jumprope WOD: 10min AMRAP 30 Double unders 20 calories on the rower

Warm up: 800m row,  40 sit ups,  20 burpees Skill: 8 min tabata ( double crunch sit ups and Russian twist) WOD: 15 EMOTM 3 Squat Cleans...

Warm up: 500m row,  25 Burpees WOD: "Murph" 1 mile run 100 pull-ups 200 push ups 300 air squats 1 mile run *all while wear...

Warm up: 500m row,  25 GHDs,  25 over/unders WOD: 15min AMRAP 3 muscle ups * 5 Deadlifts@ 255/185# 50 double unders * 3 ring dips and ...

Warm up: 800m row,  40 abmat sit ups, 40 over/unders, 40 Double unders WOD: 5 rounds of 400m run 30 KB Swings @ 35/26# 20 Spiderman pus...