Thursday

CrossFit Levo – WOD

Thrusters from Jared Vananne on Vimeo.

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Warm-up

Warm-up (No Measure)

2X

12 Windmills

10 Glute ham raises

Metcon (No Measure)

10 Air squats

10 ring rows

10 Push ups

10 Thrusters

10 Kipping swings

10 Glute get ups(5/5)

10 Thrusters(at weight for beep test)

10 Pullups

10 Burpees

Metcon

Beep test (AMRAP – Rounds and Reps)

EMOM for as Long as Possible:

7 Thrusters (75/55 lb)

7 Pull-Ups

7 Burpees

Metcon (3 Rounds for time)

Every 5 minutes complete:

20 Cal bike

20 Cal row

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