Crank CrossFit

FRI.: HAPPY B-DAY DYLAN AKA LUCIFER WOD I DARE & CHALLENGE YOU!

WOD (WORKOUT OF THE DAY): ON-RAMP 35 MIN. CAP

21-15-9 (EVERY MINUTE ON THE MINUTE STOP DOING WHAT YOUR DOING AND DO 2 KNEE TUCKS)

21 SQUAT CLEANS M 115, 95, 75, 55, 35 / W 75, 55, 35, 15 (MED-BALL SUB WILL DO TRIPLE 63 REPS)

21 MOD-BURPEE PULLUPS

15 THRUSTERS M 115, 95, 75, 55, 35 / W 75, 55, 35, 15

45 MOD-HSPU

9 POWER SNATCH PLUS OHS M 115, 95, 75, 55, 35 / W 75, 55, 35, 15

27 RING OR PARALLETTE DIPS

WOD (WORKOUT OF THE DAY): LEVEL 1 40 MIN. CAP

“DYLAN AKA LUCIFER” I DARE AND CHALLENGE YOU! MUAHAHAHAHAHA……………!

21-15-9 EVERY MINUTE ON THE MINUTE YOU NEED TO STOP EVERYTHING YOUR DOING AND DO 4 KNEE TUCKS

100 METER SPRINT

21 SQUAT CLEANS M 155 / W 115 (MUST TOUCH MED-BALL TO COUNT AND COME ALL THE WAY UP)

21 BURPEE PULLUPS (MUST DO A PUSHUP WITH BURPEE AND CHIN NEEDS TO PASS BAR)

15 THRUSTERS M 135 / W 95 (MUST TOUCH MED-BALL TO COUNT AND ARMS NEED TO LOCK OUT)

15 HSPU (HEAD HAS TO TOUCH AB MAT TO COUNT AND ARMS NEED TO LOCK OUT)

9 POWER SNATCH + OHS (MUST TOUCH MED-BALL TO COUNT) M 115 / W 75

9 RING DIPS (MUST LOCK OUT ARMS AT TOP AND HAVE A 45 DEGREE BEND ON DIP)

COOL DOWN: ON-RAMP 3X 50 METER SPRINTS / LEVEL 1 OXYGEN MASK OR AMBULANCE