Wednesday

CrossFit Levo – WOD

Warm-up

Planks on planks (No Measure)

4 Rounds:

:15 Plank

:15 Side plank

:15 Side plank

:15 Prone cobra hold

Warm-up (No Measure)

2X

Tspine bridge/Tspine on foam roller

10 Glute ham raises

10 Wind mills(5/5)

-Then-

BB warm up with coach

Weightlifting

Power Clean+Hang Power Clean+Front Squat+Jerk (5X1+1+1+3@80%)

Metcon

Metcon (Time)

For time:

5 Power cleans 185/125

15 Wall ball shots 30/20

2 Ring muscle ups

4 Power cleans 185/125

12 Wall ball shots 30/20

2 Ring muscle ups

3 Power cleans 185/125

9 Wall ball shots 30/20

2 Ring muscle ups

2 Power cleans 185/125

6 Wall ball shots 30/20

2 Ring muscle ups

1 Power clean 185/125

3 Wall ball shots 30/20

2 Ring muscle ups

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