Crank CrossFit

WARMUP: 5 MIN. JUMP ROPE

WOD (WORKOUT OF THE DAY): ON-RAMP 2-3 PEOPLE TO A TEAM

200 METER KB WALK M 26 / W 18

75 KB HANG SNATCHES

1600 METER RUN

WOD (WORKOUT OF THE DAY): LEVEL 1 2-3 PEOPLE TO A TEAM

400 METER KB WALK M 35/ W 26

100 SNATCHES M 95, 75 / W 55, 35

1600 METER RUN

COOL DOWN: REST AND RELAX