CrossFit Heavy Lift

WOD: C.F.T             800 meter run               20 C2B pull ups             400 meter run               40 kettlebell swings (44/26l...

WOD: 4 rounds             400 meter run               15 thrusters (95/75lbs)

WOD: 10 minutes to find your 1 rep max front squat (from the rack)              REST 5 minutes then...             10 minute AMRAP      ...

WOD: TABATA ( total of 12 minutes)              Push ups              Sit ups              Air squats

WOD: 5 rounds             10 box jumps (24/20")             20 wall ball shots (20/16lbs)

 THROWBACK THURSDAY!!!! Go back to Monday 20130819 and try to beat your old time or start a new PR!

WOD: 5 rounds             10 explosive push ups (onto 45 pound plate/ 35 for women)             20 sumo deadlift high pulls (95/75lbs)  ...