Friday

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

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