CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon

Metcon (Time)

Teams of 2

4 Rounds

P1: 500m Bike @RPE 7

P2: Plank Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 minutes

12 Box Jump Overs (24/20)

36 Double Unders
Scaled = Box Step Overs, 72 Single Unders

RX+ = Go Faster

Beast Work

Metcon (Weight)

5 sets of…

5 second Front Rack Hold @110%

3 Box Jumps @high

Rest 3 minutes