CrossFit Levo – Levo up
Strength Track
Back Squat (3×8)
Build to Light-Moderate Weight
Front Squat (3×4)
Build to Moderate-Heavy Weight
Bent Over Dumbbell Reverse Flies (3×8)
Yup… just what it says
Endurance Track
Metcon (Calories)
6 Rounds – 4 min on/1 min rest
15 Thrusters 115/85
ME Bike/Row/Run
Each Round – Work for 4 minutes and then rest for 1 minute.
* Cals on the Bike and Rower
* Distance on Run (100 meter shuttle repeats)
* For the Run, score every 20 meters as 1 Cal… (Total Distance/20 = Score in Cals)
Capacity Track
Metcon (Time)
4 Rounds
250m Row
25 Burpees
25 Wallballs 20/14
Rest 1 minute