Crank CrossFit

WARMUP: PVC STRETCH

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

150 METER RUN

4 SQUAT CLEAN WITH KB

6  MODIFIED HSPU

8 BOX JUMPS

10 JUMPING PULL UPS

WOD (WORKOUT OF THE DAY): LEVEL 1 5 ROUNDS FOR TIME 20 MIN. CAP

2 SQUAT CLEAN M 135, 115, 95 / W 95, 75, 55

4 HSPU

6 CHEST TO BAR PULL UPS

8 BOX JUMPS

COOL DOWN: 800 METER RUN