Crank CrossFit

SAT.: MET-CON TIME!

WARMUP: 5 MIN. JUMP ROPE PRACTICE DOUBLE UNDERS

WOD (WORKOUT OF THE DAY): FOR TIME STRICT 20 MIN CAP

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

20 THRUSTERS

20 SDHP

20 PUSH PRESS

20 OVERHEAD SQUATS

20 FRONT SQUATS

COOL DOWN: 800 METER RUN 30 SEC. BREAK, 400 METER RUN 20 SEC. BREAK, 200 METER RUN 10 SEC. BREAK, 100 METER SPRINT