Crank CrossFit

WARMUP: 5 MIN. JUMP ROPE

WOD (WORKOUT OF THE DAY): ON-RAMP AMRAP (AS MANY ROUNDS AS POSSIBLE) 20 MIN. CAP

15 DIPS (ODD ROUNDS) / 15 PUSH PRESSES (EVEN ROUNDS)

20 AROUND THE WORLDS EACH SIDE M 35 / W 15

30 WEIGHTED AB MAT SITUPS

200 METER RUN

WOD (WORKOUT OF THE DAY): LEVEL 1 AMRAP (AS MANY ROUNDS AS POSSIBLE) 20 MIN. CAP

15 DIPS (ODD ROUNDS) / 15 PUSH PRESSES (EVEN ROUNDS)

20 AROUND THE WORLDS EACH SIDE M 45/ W 25

30 WEIGHTED AB MAT SITUPS

200 METER RUN