CrossFit Heavy Lift

Warm up : 500m row,  25 shrugs @ 135#, 15 pull ups, WOD : 4 rds of *7 hang cleans @ 135/85# 25m farmers carry @ 45/25# plates 7 Deadlift...

Crossfit Open 16.1       20minute AMRAP         25feet overhead walking lunges (95/65lbs)           8 C2B pull ups         25feet overh...

Warm up: 500m row, 25 abmat sit ups, 25 over/unders      WOD: 4 rounds                  16 hollow rocks                  12 bent over ro...

Warm up: 500m run, 25 shoulder shrugs at 45lbs, 25 push ups, 25 air squats      WOD: 8 minute cap                   10 clean and jerks at...

Warm up : 500m row, 25 over / unders, 25 push ups, 15 pull ups, 15 ring dips WOD : 15 min AMRAP 12 KB swings @ 53 / 35# 9 Burpees 6 MU

Warm up :  25 over/unders, 15 shrugs @ 225/155#, 50 Double unders WOD :  10min EMOTM 3 Hang snatches @ 95/55#

Warm up: 500m row,  25 push ups,  25 air squats WOD :  12 min AMRAP 3 Bench press @ 135/85# 6 Squat thrusters @ 95/65# 9 Calorie row