Crank CrossFit

WARMUP: 5 MIN. JUMP ROPE

WOD (WORKOUT OF THE DAY): FOR TIME 30 MIN. CAP

400 METER RUN

21 KB AMERICAN SWINGS M53, 44 / W 35, 26

15 BOX JUMPS

9 THURSTERS M 95, 75 / W 55, 35

800 METER RUN

21 THURSTERS

15 KB AMERICAN SWINGS

9 BOX JUMPS

400 METER RUN

21 BOX JUMPS

15 THURSTERS

9 KB AMERICAN SWINGS

COOL DOWN: 100 PARTNER WEIGHTED SITUPS, 50 MED-BALL CHEST PASSES