Crank CrossFit

20 OR 30 MIN. AMRAP

5 DEADLIFTS (1/2,3/4,OR BODYWEIGHT)

13 SITUPS OR 13 PUSH UPS

9 BOX JUMPS

STRENGTH: BS 5,3,3,1 OR 3,1,1,1,1,1,1

OR

ENDURANCE: PROWLER PUSHES 12X M 90 W 50

3R FOR TIME 35 MIN. CAP

20 PULLUPS OR 40 JUMPING PULLUPS
30 TOES TO BAR OR 60 LEG RAISES OR 30 FLUTTER KICKS (ES)
40 BURPEES OR MOD-BURPEES
800 METER RUN OR 400 METER RUN

STRENGTH: BS 5,3,3,1 OR 5,3,1,1,1,1

OR

ENDURANCE: PROWLER PUSHED 20 YARDS M 90/W 50 10X

5R FOR TIME: 25 MIN. CAP (PICK ONE WEIGHT FOR ALL 3 EXERCISES)

12 DEADLIFT OR 20 KB DEADLIFT
9 HANG POWER CLEAN OR 15 MED BALL CLEANS
6 PUSH JERK OR 10 PLATE PUSH PRESSES

COOL DOWN: 300 ABS 5 MIN. SUICIDES