Crank CrossFit

WARMUP: 800 METER RUN

WOD (WORKOUT OF THE DAY): ON-RAMP 5 ROUNDS FOR TIME 25 MIN CAP.

5 ONE ARM DEADLIFTS LEFT HAND M 95, 75, 55 LBS. / W 44, 35, 26 LBS.

5 ONE ARM DEADLIFTS RIGHT HAND

10 BOX JUMPS M 24″ / W 20″

10 PULL UPS / 20 JUMPING PULL UPS

ON-RAMP WILL USE KETTLEBELLS FOR THIS EXERCISE. UNLESS THEY GO OVER 53 LBS. WHICH THEN THEY WILL USE A BAREBELL INSTEAD OF A KETTLEBELL.

WOD (WORKOUT OF THE DAY): LEVEL 1 5 ROUNDS FOR TIME 25 MIN CAP.

5 ONE ARM DEADLIFTS LEFT HAND M 135, 115, 95 LBS. / W 95, 75, 55 LBS.

5 ONE ARM DEADLIFTS RIGHT HAND

10 BOX JUMPS M 24″ / W 20″

10 PULL UPS

LEVEL 1 WILL USE A BAREBELL FOR THIS EXERCISE. IF 135 LB IS TO EASY GO HEAVIER!

COOL DOWN: REST