Thursday

CrossFit Levo – WOD

Warm-up

Hold it together (No Measure)

2X

:30 D ball hold

:30 Hollow rock hold

Metcon (No Measure)

4X :15 each

Beast crawl

Burpee

Lunge

Squat

Weightlifting

Metcon (No Measure)

EMOM 14:

1) 3 Bench press

2) 4-6(each leg) Weighted Bulgarian split squats

Bench Press (7X3)

Metcon

Metcon (Time)

6 Rounds:

30 Double unders

10 T2B

Tuesday

CrossFit Levo – WOD

Warm-up

Planks on planks (No Measure)

4 Rounds:

:15 Plank

:15 Side plank

:15 Side plank

:15 Prone cobra hold

Metcon (No Measure)

10 Back squat(BB)

10 Good mornings/Razor curls

5-8 Power C&J

2X

10 Back squat

10 Good mornings/Razor curls

5-8 Squat C&J

Weightlifting

Clean and Jerk (10X1 Every :90 on the :90)

Metcon

Metcon (Time)

7 rounds for time of:

10 burpees

20 sit-ups