Monday

CrossFit Levo – WOD

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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

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