CrossFit Levo – WOD
Warm-up
Jump rope solo (No Measure)
30 Single unders forwards
30 Single unders backwards
30 High knees(Single unders with High knees)
15 Sngle unders left foot
15 Single unders right foot
30 Double unders(15 Attempts)
Gymnastics
Metcon (No Measure)
3X
10 Wind mills (5/5)
10 One arm OHS (5/5)
8 Glute ham raise
3-5 Stricrt pullups
1 Snatch complex
Weightlifting
Metcon (No Measure)
EMOM 12:
1) 2 Power snatch + 2 Snatch(Squat)
2) 10′ HS walk, 5-10 HSPU, or 3 Wall walks
Power Snatch + Snatch(Full) (6X2+2)
Metcon
Metcon (Time)
5 Rounds:
50 DU
10 Power snatch 95/65
10 Pullups