Crank CrossFit

WARMUP: DYNAMIC WARMUP

STRENGTH: FRONT SQUATS 5-3-1 (START @ 70% OF 1RM (ONE REP MAX))

WOD (WORKOUT OF THE DAY): TEAM WOD FOR TIME 2-3 PEOPLE PER TEAM 30 MIN. CAP

800 METER SLED PULL M 90, 75, 60 / W 55, 45, 35

75 OHS (3 PEOPLE PER TEAM ADD 25 MORE REPS)

80 SIT UP GET UP PASSES (3 PEOPLE PER TEAM ADD 20 MORE REPS)

600 METER SLED PULL

50 OHS

60 SIT UP GET UP PASSES

400 METER SLED PULL

25 OHS