CrossFit Levo – Levo up
Strength Track
Back Squat (3×8)
Light to Moderate Build
Front Squat (3×4)
Build to Heavy Final Set
Bent Over Dumbbell Reverse Flies (3×8)
Yup… just what it says
Banded Lat Triangle Pulls (3×5)
Endurance Track
Metcon (Time)
1:1 Work Rest
4×100 m Run
4×200 m Run
4×400 m Run
1×800 m Run
2×400 m Run
3×200 m Run
4×100 m Run
This is SPEED WORK so not a jog.
As long as it takes to do a component is the amount of rest before the next.
Roughly 80% effort for each
Log total time
Capacity Track
Metcon (Time)
3 RFT
5 BMU
5 Deadlift 205/145
5 Cleans
5 Front Squats
1st Round should be Difficult but Smooth.
3rd Round should be a Challenge