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 rocks

10 Arch rocks

Gymnastics

Metcon (No Measure)

3X

10 Wind mills (5/5)

10 OHs with KB (5/5)

5 Back ext

Tspine on foam roller

Metcon

Metcon (Time)

3 Rounds for time of:

10 dumbbell power snatches, left arm

10 single-arm overhead squats, left arm

10 L pull-ups

10 dumbbell power snatches, right arm

10 single-arm overhead squats, right arm

10 L pull-ups

Men: 55-lb. dumbbell

Women: 40-lb. dumbbell

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