Crank CrossFit

WARMUP: 250 METER RUN, 50 AIR SQUATS

WOD (WORKOUT OF THE DAY): ON-RAMP 5 ROUNDS FOR TIME

400 METER RUN

30 AIR SQUATS

20 WEIGHTED SIT UPS

10 WALL BALL SHOTS

WOD (WORKOUT OF THE DAY): LEVEL 1 25 MIN. CAP

3 ROUNDS

5 POWER CLEAN

10 BACK SQUAT

15 DEADLIFT

ONCE 3 ROUNDS ARE FINISHED TAKE A 2 MIN. BREAK THEN REPEAT ANOTHER 3 ROUNDS