Thursday

CrossFit Levo – WOD

Find Your Lats, Grow Some Wings from Jared Vananne on Vimeo.

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Warm-up

Rowing warm up (No Measure)

100m Just arms

100m Arms & hips (1 o’clock 11 o’clock)

100m 1/2 slide

200m Full slide

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

Metcon (No Measure)

EMOM 10:

1) 7 Deadlift

2) Pick a goat

Deadlift (5X7)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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