Crank CrossFit

THURS.: MET-CON 2!!!

WARMUP: SHORT DYNAMIC WARMUP

SKILL WORK: 5-10 MIN. REVIEWING KIPPING PULL UPS

WOD (WORKOUT OF THE DAY): ON-RAMP FOR TIME 30 MIN. CAP

1, 2, 3, 4, 5, 6, 7, 8, 7, 6, 5, 4, 3, 2, 1 OPTIONAL 9 AT THE END IF TIME PERMITS

SHOULDER PRESS M 65, 55, 45 / W 35, 25, 15

SQUAT JUMPS WITH SAME WEIGHT AS SHOULDER PRESS

FRONT PLATE PRESS M 35, 26 / W 18, 13

WOD (WORKOUT OF THE DAY):  LEVEL 1 FOR TIME 30 MIN. CAP

1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1 OPTIONAL 8 IF TIME PERMITS

SHOULDER PRESS M 115, 95, 75 / W 65, 55, 45

SQUAT JUMPS WITH SAME WEIGHT AS SHOULDER PRESS

FRONT PLATE PRESS M 53, 44 / W 35, 26

COOL DOWN: REVIEW KIPPING PULL UPS / OPTIONAL 100 WEIGHTED PARTNER SIT UPS