Crank CrossFit

WARMUP: 40 MOUNTAIN CLIMBERS, 20 PUSHUPS, 2 MIN. JUMP ROPE

WOD (WORKOUT OF THE DAY): ON-RAMP 3 ROUNDS 25 MIN FOR TIME

20 KB DEADLIFTS M 53 / W 44 OR 1/2 YOUR BODY WEIGHT DEADLIFTS WITH BAREBELLS

400 METER RUN WITH 10 MOD- BURPEES AT THE 250 METER MARK AND 10 SQUAT JUMPS AT 400 METER MARK BEFORE RE-ENTERING TO BEGIN SECOND ROUND OF DEADLIFTS

AFTER ALL 3 ROUNDS ARE COMPLETED YOU WILL DO A 100 REP WALL SPRINT (PUT HANDS AGAINST WALL AND JUMP LEGS UP AND DOWN AS FAST AS POSSIBLE UNTIL 100 REPS HAVE BEEN REACHED)

WOD (WORKOUT OF THE DAY): LEVEL 1 3 ROUNDS 25 MIN FOR TIME

15 BODY WEIGHT DEADLIFTS OR 3/4 BODY WEIGHT (MANADATORY FOR LEVEL 1)

800 METER RUN WITH 10 BURPEES AT THE 400 METER MARK AND 10 SQUAT JUMPS AT 800 METER MARK BEFORE RE-ENTERING TO BEGIN SECOND ROUND OF DEADLIFTS

AFTER ALL 3 ROUNDS ARE COMPLETED YOU WILL DO A 200 REP WALL SPRINT (PUT HANDS AGAINST WALL AND JUMP LEGS UP AND DOWN AS FAST AS POSSIBLE UNTIL 200 REPS HAVE BEEN REACHED)

COOL DOWN: JIU-JITSU IT’S GOOD FOR THE SOUL STARTING AT 8:15 PM