Crank CrossFit

WARMUP: 5X 20 SEC. WALL SPRINTS

WOD (WORKOUT OF THE DAY): ON-RAMP 4 ROUNDS 25 MIN CAP

5 KB SNATCHES

20 OHS (OVERHEAD SQUATS)

20 WEIGHTED SQUAT JUMPS

25 WEIGHTED JUMPING LUNGES

WOD (WORKOUT OF THE DAY): ON-RAMP 4 ROUNDS 25 MIN CAP

1 SNATCH WITH 5 OHS 5X

20 WEIGHTED SQUAT JUMPS

25 WEIGHTED JUMPING LUNGES

COOL DOWN: 800 METER RUN