CrossFit Heavy Lift

Warm up: 25m Samson stretch, 25 calorie row, 25 air squats Skill/strength: 10 min EMOTM, 3 Dead lifts @ 80-90% 1 rep max WOD: CFT 50 Roma...

WOD: 30 minute AMRAP             20 double crunch sit ups             50 meter sprint             10 box jump burpees*             50 m...

"Army Strong" (For the Army's birthday) 60 minute AMRAP 17 power cleans at 135lbs 75 air squats Break down the bar and ca...

Warm up: 500m row, 25 over/ unders, 25 push ups, 15 power jumps(K2E) WOD: 100ea  (Alternating) Power snatch @ 75/50# Burpee bar hop

WOD: 20 min AMRAP 10 KB Swings @ 53/35# 25m single arm waiters carry @ 53/35# 100m dash 25m single arm waiters carry @ 53/35# (alt arm)...

WOD: 25 minute AMRAP              5 deadlifts 65% max            10 feet handstand walk            15 sprinter toe touches (L+R=1)     ...

WOD 1: 6 rounds                  9 abmat sit ups                  6 wall ball squat clean over the shoulder (L+R=1)                  6 h...