CrossFit Heavy Lift

WOD: 5 rounds of 10 Bench press @ 155/105# 20 T2B 30 Air squats

WOD: 5 Rounds  of 5 L sit pull ups* 10 Box Jumps @ 24/20" 5 HSPUs 10 GHDs *Try and do pull ups static and unbroken.

WOD: CFT 500m Row 30 Push press @ 95/65# 500m Row 30 Push press/ jerks @ 115/85# 500m Row 30 Push jerks @ 145/115#

STRENGTH: Front Squat 1-1-1-1-1 5 tries @ a 1 Rep Max WOD: Complete for time 1 up to  10 Power Cleans @ 75% 1 rep max 30 Double unders ...

WOD: 30 min AMRAP 800m Run 10 Deadlifts @ 275/185# 50 ABmat Sit ups

WOD: 3 rounds of 15 Calorie row 12 Snatches @ 95/65# 9 Burpees

WOD: 5 ROUNDS OF: 20 Wallball shots @ 20/14# 15 Slamball Burpees @ 30/15# 10 Pull ups