Friday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

3X

8/5 Cal bike(just arms)

10 Squats w/hip circle

20 Jumping jacks

Power abs 3 (No Measure)

Complete 3 rounds of each movement before moving on to the next.

:30on/:15off

Rotating Planks

Sit-up slides

Crossbody mountian climbers

Candlestick to sit-up

Metcon

Metcon (5 Rounds for time)

Rounds each for time:

12/9 Cal bike

6 Dball clean 150/100

3 BMU
*Rest 3 minutes after each round or as class allows

Friday

CrossFit Levo – WOD

Bar Muscle-up Scaling from Jared Vananne on Vimeo.

View Public Whiteboard

Warm-up

3 Minute Test – Sit-Ups (AMRAP – Reps)

3 Minute AMRAP:

Max Sit-ups

Metcon (No Measure)

10 OHS(PVC)

10 Good mornings/Razor curls

5-8 Power snatches(PVC)

2X

10 OHS(BB)

10 Good mornings/Razor curls

5-8 Squat snacthes(PVC/BB)

Weightlifting

Snatch (7X3 E2MOM )

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.