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 Single unders left foot
15 Single unders right foot
30 Double unders(15 Attempts)
Gymnastics
Metcon (No Measure)
3X
10 Lateral lunges
10 Pushups
10 Hollow rocks
10 Arch rocks
10 Wind mills (5/5)
Weightlifting
Metcon (No Measure)
EMOM 10:
1) 3 Position power snatch
2) 4-6 Ring dips
3 Position power snatch (5X1)
Hip, knee, floor
*End complex with a snatch deadlift
Metcon
Metcon (Time)
3 Rounds:
75 Double unders
50 Air squats
10 Power snatch 135/95
*RX+ 165/110