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
12 Single leg deadlift(6/6)
10 Glute get ups(5/5)
1 Band to make you dance
Metcon
*Courtesy of Comp training
Frank the tank(Part 1) (AMRAP – Reps)
(On the 0:00)
AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees
*Rest 5 Minutes
Frank the tank(Part 2) (AMRAP – Reps)
(On the 10:00)
AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (225/155)
9 Barbell Facing Burpees
*Rest 5 Minutes
Frank the tank(Part 3) (AMRAP – Reps)
(On the 20:00)
AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (275/185)
6 Barbell Facing Burpees