CrossFit Heavy Lift

Warm up : 500m row,  25 mountain  climbers WOD: 5 rounds of 30sec max rep double  crunch  sit ups 10sec rest 30sec  max rep KB swings @ ...

Warm up: 500m row, 25 split jump lunges WOD: CFT 5k run

Warm up: 500m row,  50 air squats,  25 hand release push ups WOD: 3 rounds of 400m run 400m run backwards 30 squat thrusters @ 65/30# 1...

Warm up: 800m run, 40 push ups, 20 sit ups WOD: 3 Rounds of 10 Burpee bar hops 10m Overhead barbell walk @ 155/115# 5 Clean and Jerks @ ...

Warm up: 400m run,  30 over/ unders, 20 burpees, 100 single jumpropes WOD: 3 rounds of 400m run 50 double unders 20 pull-ups

Warm up: 500m row,  40 push ups,  30 abmat sit ups, 20 over/unders, 10 strict pull ups WOD: YingYang 12min AMRAP 9 GHDs 6 KB swings @ 53...

Warm up: 500m row,  25 split jump lunges,  25 over/ unders WOD: 10min AMRAP 10 spiderman push ups (1 for 1) 2 clean and split jerks @ 75%...