CrossFit Heavy Lift

WOD: 3 rounds of 800m Run 40 ABmat sit ups 20 Box Jumps @ 24/20"

WOD: 6 rounds of 25 Double unders  (75 singles) 15 Power snatches @ 75/55# 5 Burpee bar hops

WOD: 6 rds of 300m Row 3 Bench press @ 205/105#

WOD: complete for time 10 Calories on the assault bike** 10 down to 1 Front Squats @ 135/95# **10 cal., 10 FS, 10 cal., 9 FS, 10 cal., 8...

WOD: 3 rds of 600m run 30 Abmat sit ups 20 L-sit pull ups

WOD: 10 min AMRAP 10 Med ball cleans @ 20/14# 10 Wallball shots @ 20/14#

WOD: 5K Run