CrossFit Heavy Lift

WOD: 5 rounds              1 minute of box jumps (20/16")              1 minute of squat thrusters (95/65lbs)              1 minute...

WOD: 15 Min AMRAP 50m Uneven farmers carry with 53#KB and 35#DB (25m out, switch hands, and 25m back) 200m Medball run @ 20/16# 5 Power...

WOD: 14min AMRAP W/Ascending Reps by 3 3-6-9-12-15-18... Ring dips Pull ups Push Press @ 75/45#

WOD: 5 Rrds of 400m run 20 Sprinter toe touches (L+R=1) 20 Pistols (l+r=2)

WOD: 6 Rounds of: 120 Double Unders 12 Abmat Sit ups 12 Weighted Push ups @ 45/25#

WOD: 15-12-9-6-3 120m Sprint on Rower Hang Squat Cleans @ 65/45# * Each round; row, then do descending reps

WOD: 12 min AMRAP 6  Deadlifts @ 315/225# 3 Ring Muscle Ups *scale for MU is 3 alternating Ring row with elevated feet/ ring dip