WOD – Mon, Nov 21

Announcements

Thanksgiving hours:

Thursday November 24th 8:00am Open gym with Kaitlyn. If no one signs up by 10:00pm Wednesday night, the class will automatically cancel. She doesn’t live close.

Friday November 25th 6:00am class and 7:00am open gym is canceled. Rest of the day is normal schedule.

CrossFit Levo – WOD

Mobility

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up

2X

10 squat therapy

10/10 windmills

10/10 lateral lunges

10 calorie row

Weightlifting

Back Squat (3X5 ascending 5X5 same weight across )

Metcon

Metcon (Time)

21 squat snatches 75/55

42/30 calorie row or bike

15 squat snatches 75/55

30/24 calorie row or bike

9 squat snatches 75/55

18/14 calorie row or bike
*14:00 cap

*Mayhem

*Rx+

95/65

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