Friday

CrossFit Levo – WOD

Skin the Cat from Jared Vananne on Vimeo.

 

Warm-up

Warm-up (No Measure)

2X

10 single leg hinge

10 Plank ups

Metcon (No Measure)

3X

1 Band to make you dance

10 single leg deadlift(5/5)

10 one arm seated press(5/5)

2 Skin the cats

Weightlifting

Metcon (No Measure)

EMOM 14:

1) 3 Deadlift

2) Pick a goat

Deadlift (7X3)

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

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