Friday

CrossFit Levo – WOD

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Warm-up

Warm-up (No Measure)

2X

1 Arm hold on pullup bar (:10/:10)

10 Hollow bycicle

Gymnastics

Metcon (No Measure)

3X

10 KB bench

5 Razor curls

5 Glute ham raises

3-5 Strict pullups

Tspine on roller/T bridge

Metcon

Metcon (Time)

For time:

3 rounds of:

5 bar muscle-ups

5 snatches

Then, 3 rounds of:

15 deadlifts

30 squats

Then, 3 rounds of:

5 bar muscle-ups

5 cleans

Men: 155 lb.

Women: 105 lb.