Thursday

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 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

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