Crank CrossFit

WARMUP: PVC STRETCH / WARMUP, 50 MOUNTAIN CLIMBERS

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

5 MOD BURPEES

20 MED-BALL CLEAN AND JERKS

5 DIPS

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

5 BURPEES

10 C & J M 115, 95, 75 / W 75, 55, 35

10 SQUAT CLEANS SAME WEIGHT AS CLEAN AND JERK

5 RING DIPS / 10 DIPS

COOL DOWN: LEVEL 1 3X5 BACK SQUATS M 225, 175, 125 / W 125, 75, 25 OR 50 WEIGHTED SIT UPS