Week 3 – Day 1

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)



5 Deadlift 205/145

5 Cleans

5 Front Squats
1st Round should be Difficult but Smooth.

3rd Round should be a Challenge

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