CrossFit Heavy Lift

WOD: 6 rds of 200m run** 12 Deadlifts @ 185/125# **Wear a weighted vest if you have it.

T.G.I.F.  Thank GRACE It's Friday! ! WOD: AMAZON GRACE EMOTM Perform 5 Toes to Bars and as many Clean and Jerks as possible  @ 1...

WOD: 18 min AMRAP 6 GHD sit ups 6 Tire flips 6 Static pull ups

WOD: 8 min AMRAP 10 DB Push Press @ 25/15# 10 Ring dips 4 min rest 8 min AMRAP 10 Calorie row 10 Deadlifts @ 225/135#

WOD: 4 rds of 400m run 20 single arm DB overhead       Squat @ 30# (l+r=2) 10 K2E

WOD: 5 rds of 10 Box jumps @ 36/24" 15 Burpees

WOD: CFT 2500m Row 100 Push press/ jerks @ 95/50# Partition as necessary