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CrossFit Round Lake - Stronger Together CrossFit Round Lake

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Workout of the Day


09/23/2019 (September 22, 2019)

CrossFit ÆVITAS - WOD

Weightlifting

Clusters (2 reps every 45 seconds for 12 rounds)

*Building across sets

Metcon

Metcon (Time)

1-2-3...8-9-10

Deadlift (185/125)

Pistols

Ring Dips
Scaled = DL (95/65), Box Pistols, Box Dips

RX+ = DL (225/155)

Beast Work

Metcon (Calories)

Warmup

4 minutes of Assault BIke @building to a moderate effort RPM

Spin Ups

8 minutes of Assault Bike @moderate RPM

During the last 10 seconds of every minute, hit a Peak RPM followed by a return to the same starting RPM.

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