Announcements
Thursday(10/22) We will only have 8am open gym.
Friday(10/23) Only the 5am class is canceled. Normal classes the rest of the day.
CrossFit Levo – WOD
row from Jared Vananne on Vimeo.
Warm-up
Metcon (No Measure)
2X
:30 Lat stretch(against wall)
20 Hollow bicycle
Metcon (No Measure)
10 OHS(PVC)
10 Good mornings/Razor curls
5-8 Power snatches(PVC)
2X
10 OHS(BB)
10 Good mornings/Razor curls
5-8 Squat snacthes(PVC/BB)
Weightlifting
Snatch (7X3 E2MOM SQUAT)
Metcon
Metcon (AMRAP – Reps)
10 minute clock:
2k row
AMRAP Max devil press 50/35
2k Row (Time)
Max Effort 2k Row