CrossFit Heavy Lift

 Complete for Time: 400m Run 40 Abmat Sit Ups 400m Run Backwards  40 Sprnter Toe Touches (l+r=2) 400m Run Backwards  40 K2E 400m Run 

 21 min AMRAP  200m Run 10 Squat Thrusters @ 75/45# 10 Calorie Row 

 12 min AMRAP  3 Hang cleans @ 95/55# 6 Burpee Bar Hops 25m Sprint/shuffle

 5k for time

 WOD: 2 Rounds of  800m Run 20 C2B Pull Ups 800m Run 20 Snatches @ 95/65#

 WOD: 21-15-9-6-3 Calorie Row Burpee Box Jump Overs @ 24/20"

 WOD: 5 Rounds of  10 Single arm(5ea) Dumbbell Squat Snatch @30# 25m Farmer's Carry/ Waiter's Carry 53# KB /30# DB 10 KB Swings @ 53...