Week 4 – Day 1

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

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