CrossFit Levo – WOD
FR Lunge and BJ from Jared Vananne on Vimeo.
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