WOD – Wed, Nov 23

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

Warm-up

Rowing warm up (No Measure)

100m just legs (flex the triceps)
100m Just arms
100m Arms & hips (1 o’clock 11 o’clock)
100m 1/2 slide
200m Full slide

Warm-up

2X

10 windmills

2 wall walks

10 push-ups

Weightlifting

Shoulder Press (3X5 ascending 5X5 same weight across)

Metcon

Metcon (2 Rounds for calories)

E2MOM X5:

1) 20/16 calorie row

2) 20/16 calorie bike
*time cap per e2mom is 1:30.

*log total calories for row(round 1) and bike(round 2).

*Rx+

max calories in 1:30

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