Crank CrossFit

SAT.: WAKEY WAKEY!

WARMUP: 5 MIN. JUMP ROPE

WOD (WORKOUT OF THE DAY): ON-RAMP 35 MIN. CAP

800 METER RUN

10 SHOULDER PRESS

30 SDHP (SUMO DEADLIFT HIGH PULL)

60 KB SWINGS

90 AIR SQUATS

800 METER RUN

WOD (WORKOUT OF THE DAY): LEVEL 1 35 MIN. CAP

1200 METER RUN

10 (SHOULDER PRESS)

30 SDHP (SUMO DEADLIFT HIGH PULLS)

60 KB SWINGS

90 AIR SQUATS

1200 METER RUN

COOL DOWN: REST