Crank CrossFit

MON.:

WARMUP: 5 MIN. JUMP ROPE

WOD (WORKOUT OF THE DAY): ON-RAMP “MOD FRAN” FOR TIME 15 MIN.

21-15-9

MED BALL CLEAN M 20 / W 10 / PLATE THRUSTERS M 45 / W 25

PULL UPS / JUMPING PULLUPS 42-30-18

WOD (WORKOUT OF THE DAY): “FRAN” 15 MIN. CAP

21-15-9

THRUSTERS M 95, 75(WILL NOT BE PERSCRIBED) / W 75, 55

PULLUPS

COOL DOWN: ON-RAMP 3 ROUNDS FOR TIME 15 MIN. CAP

200 METER RUN

KB SNATCHES M 35 / W 18

COOL DOWN: LEVEL 1 3 ROUNDS FOR TIME 15 MIN. CAP

400 METER RUN

21-15-9

KB SNATCHES (EACH HAND) M44, 35 / W 26, 18