Crank CrossFit

WARMUP: 30  JUMPING JACKS / PVC SHOULDER STRETCH

WOD (WORKOUT OF THE DAY): ON-RAMP 3 ROUNDS WITH OPTIONAL 4 25 MIN. CAP

15  WALL BALL SHOTS

30 JUMPING PULL UPS

20 MOD PUSHUPS

400 METER RUN ROUNDS 1 & 2 ONLY

WOD (WORKOUT OF THE DAY): LEVEL 1 3 ROUNDS WITH OPTIONAL 4 25 MIN. CAP

10  THRUSTERS M 95 / W 65

20 PULL UPS

30 PARALLETE PUSHUPS

400 METER RUN ROUNDS 1 & 2 ONLY