CrossFit Levo – WOD
Warm-up
Overhead Position Mobility (No Measure)
T-spine on foam roller or T-spine bridge
Pec stretch
PVC behind the neck overhead press
Warm-up
C&J barbell warm up (No Measure)
10 good mornings
10 behind the neck press
10 back squats
pigeon stretch
10 good mornings
10 muscle cleans(pos.3)
10 front squats
10 push press
chest stretch
10 cleans(pos.1)
10 cleans(pos.2)
10 shin box twists
10 cleans(pos.3)
10 push jerks
Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.