Friday

CrossFit Levo – WOD

Rowing – Make It Easy from Jared Vananne on Vimeo.

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Warm-up

Flutter away (No Measure)

Tabata

Flutter kicks

6″ Holds

*Alternate movements

Metcon (No Measure)

100m row(just arms)

10 Glute get ups(5/5)

10 Front squats(empty BB)

10 Push press

100m row(arms+hips)

10 Stars/scorpions

10 Thrusters(empty BB)

100m row(1/2 slide)

200m row

10 Deadbugs 10 Alive bugs

10 Thrusters(metcon weight)

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#