CrossFit Heavy Lift

WOD: Karen 150 wallball shots @ 20/14#

WOD: 3 rds of 25 Spiderman push ups (l+r=1) 50 SDHP @ 95/50# 100 Double unders

WOD: Mad Dash 10 rds of 400m dash 2 min rest Try to run the same pace each 400m.  And stick to the 2 min rest. Post your total time.

MERRY CHRISTMAS WOD: 12 Days of Crossfit 1 Muscle  Up 2 Dead lifts @ 225/165# 3 HSPU 4 Pistols 5 GHDs 6 Box jumps @ 24/20" 7 Ke...

WOD: 15 min AMRAP 9 Pull ups 6 Front rack lunges (l+r=2) @ 135/95# 3 Front squats @ 135/95#

WOD: 4 rounds of 10 Wall climbs 20 Russian twists (L+R=1) 400 meter run

WOD: 12 min EMOTM (3 RDS) 12 GHDs  (1st min) 12 Pull ups (2nd min) 12 Wallball shots @ 20/14# (3rd min) 12 Ring dips ( 4th min)