CrossFit Heavy Lift

Strength: 15 min to find 1RM Clean and Jerk WOD: 11 min AMRAP of 4 Bar muscle ups 7 Clean and Jerks @ 135/95#

WOD: 20 min AMRAP of 15 GHDs 10m front rack lunges @ 115/85# 5 Pistols (l+r=1)

WOD: CFT 50 Wall ball shots @ 20/14# 40 Sit ups 30 Box Jumps overs @ 24/20" 20 Turkish get ups @ 35/26# 10 Squat thrusters @ 135/9...

WOD: 15-12-9 Hang Snatch @ 135/95# C2B Pull Ups

WOD: 10 rounds of 50 Double unders 2 Deadlifts @ 80% of 1RM

WOD: 6 rounds of 5 Bear Complex* @ 135/95# 5 Bar Facing Burpees * Each rep starts from the ground Power clean Front Squat to overhead ...

WOD: 5 rounds of 21 T2B 15 SDHP @ 95/65# 9 HSPU