Friday

CrossFit Levo – WOD

FR Lunge and BJ from Jared Vananne on Vimeo.

View Public Whiteboard

Warm-up

Hold it together (No Measure)

2X

:30 D ball hold

:30 Hollow rock hold

Metcon (No Measure)

3X

1 Band to make you dance

10 sinlge leg deadlift(5/5)

10 one arm seated press(5/5)

2 Skin the cats

Weightlifting

Clean and Jerk (5X5 One set every 2 minutes )

*The cleans are SQUAT cleans. Jerks can be split or push.

Metcon

Metcon (Time)

For time:

30 DB front rack lunge 50/35

5 BMU

30 Box jumps 24/20

20 DB front rack lunge 50/35

5 BMU

20 Box jumps 24/20

10 DB front rack lunge

5 BMU

10 Box jumps 20/24

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