Crank CrossFit

THURS.: MET-CON!

WARMUP: DYNAMIC WARMUP LINE

WOD (WORKOUT OF THE DAY): ON-RAMP 4 ROUND FOR TIME 20 MIN. CAP

10 KB SNATCHES M 44, 35, 26 / W 35, 26, 18

10 KB TURNS (EACH SIDE 10 TOTAL OF 20) SAME WEIGHT AS ABOVE

50 METER SPRINT

WOD (WORKOUT OF THE DAY): LEVEL 1 4 ROUNDS FOR TIME 20 MIN. CAP

5 SNATCH PULLS M 155, 135, 115, 95 / W 95, 75, 55

2 POWER SNATCH M 135, 115, 95, 75 / W 75, 55, 35

10 KB TURNS (EACH SIDE TOTAL OF 20) M 60, 53, 44 / W 35, 26

50 METER SPRINT

COOL DOWN: MED-BALL SIDE TO SIDE PASSES (PARTNERS STAND BACK TO BACK AND PASS THE MED-BALL TO EACH OTHER SIDE TO SIDE 50 EAHC SIDE TOTAL OF 100)