Crank CrossFit

FRI.: TGIF!

WARMUP: 3X 30 SEC. WALL SPRINTS

WOD (WORKOUT OF THE DAY): ON-RAMP 4 ROUNDS OPTIONAL 5 FOR TIME 25 MIN. CAP

16 FLOOR PRESSES WITH FLOOR WIPERS  M 35, 26 / W 18, 13

5 DEADLIFTS  M 115, 95, 75 / W 55, 35

20 PARALLETTE DIPS

400 METER RUN

WOD (WORKOUT OF THE DAY): LEVEL 1 4 ROUNDS OPTIONAL 5 FOR TIME 25 MIN. CAP

16 FLOOR PRESSES WITH FLOOR WIPERS M 53, 44 / W 35, 26

5 DEADLIFTS  M 185, 155, 135 / W 115, 95, 75

20 PARALLETTE DIPS

400 METER RUN

COOL DOWN: 100 PARTNER MED-BALL SITUPS