Crank CrossFit

WED.: TEAM WOD!

WARMUP: 50 JUMPING JACKS, 100 FRONT JUMPING JACKS, 5 MOD-BURPEES

WOD (WORKOUT OF THE DAY): TEAM WOD (2 PEOPLE PER TEAM) IF THERE IS A TEAM OF 3 EVERYTHING GOES FROM 40 TO 70 REPS IF THERE IS A 1 PERSON TEAM REPS ARE AT 24 REPS INSTEAD OF 40 2 ROUNDS FOR TIME 35 MIN.

40 SNATCH DEAD LIFTS 1/2, 3/4, 1 BODYWEIGHT

40 BOX JUMPS (STEP UP COUNT AS DOUBLE 120 STEP UPS)

40 WALL BALL SHOTS

40 FLOOR PRESSES M 53, 44, 35, 36 / W 35, 26, 18, 13

40 SNATCH DEAD LIFTS

40 BOX JUMPS

40 WALL BALL SHOTS

40 FLOOR PRESSES

ALL THIS IS ONE ROUND YOU NEED TO DO THIS 2X……..! START THE ROUND WITH 40 SNATCH DL AND FINISH THE ROUND WITH FLOOR PRESSES 2X…….!

COOL DOWN: REST & INDIVIDUAL STRETCHING