CrossFit Heavy Lift

WOD: 5 ROUNDS OF 10 Single Arm KB Squat Snatch @ 44/26#       (5 each arm alternating) 20 GHDs

WOD: 20 min EMOTM ODD minute = 3 Back Squats @ 75% Bodyweight EVEN minute = 3 Front Squats @ 75% Bodyweight

WOD: 5 rounds of 100 Double unders 25 Pull ups 15 Hang snatches @ 75/45#

WOD: 10 Down to 1 Calories on Assault bike Push Press @ 95/65# SDHP @ 95/65#

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 Kettle bel...

WOD: 6 ROUNDS FOR TIME 300m Run (Trueform) 6 Box Jumps @ 30/24" 3 Deadlifts @ 315/185#

WOD: CFT Buy in : 1 mile on Bike, 9-7-5-3-1 Bar muscle ups Squat Cleans @ 155/105# Cash out : 1 mile on Bike