Announcements
Foot shufflers unite! Our Tri group sign up is on the Barsk. Ask a coach for more detials.
CrossFit Levo – WOD
Warm-up (No Measure)
3 set:
1:00 Row
10 Alternating Dumbbell Clean and Jerks
5 Lunge Steps (each side)
5 good mornings
Workout Prep
3 sets: (Build in weight)
3 Dumbbell Clean and Jerks
10ft Dumbbell Front Rack Walking Lunge
Strength
Dumbbell Thruster (5X8 same or ascendimg)
Workout (Time)
Emerald Isle
RX+
21-15-9
Double Dumbbell Clean and Jerks (50s/35s)
50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)
RX
21-15-9
Double Dumbbell Clean and Jerks (35s/25s)
50ft Double Dumbbell Front Rack Walking Lunge (35s/25s)
Foundations
20-16-10
Alternating Dumbbell Clean and Jerks (light)
50ft Single Dumbbell Front Rack Walking Lunge (light)
Target time: 5-7 minutes
Time cap: 10 minutes
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)