CrossFit Levo – WOD
Warm-up
Fire scaps (No Measure)
3X
10 pull aparts
10 rows
10 shoulder press(face away from rig)
10 90/90
10 pulldowns
Snatch barbell warm up (No Measure)
10 scarcrows(pos 1)
10 muscle snatches(pos 1)
10 high hang power snatch(pos 1)
runners stretch
10 snatch balances
10 low hang snatch(pos 2)
pigeon stretch
10 snatches
Weightlifting
Snatch (15 minutes to find a heavy single for the day)
Hang Snatch (5X5 at 65% of heavy single for the day)
Metcon
Metcon (Time)
400m odd object carry
*This is a carry not a run.