CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon

Metcon (Calories)

EMOM 5 minutes

10s Assault Bike @RPE 10

50s Assault Bike @RPE 6

Rest 2 minutes

EMOM 5 minutes

10s Row @RPE 10

50s Row @RPE 6

Metcon

Metcon (Time)

3 Rounds

3 Bar Muscle Ups

18 Hand Release Push ups

6 Box Jumps (24/20)
Scaled = 6 Burpee Pull ups/Jumping Pull ups

RX+ = Box Jump (30/24)

Beast Work

Metcon (Time)

3 Rounds

800m Row @RPE 7

200m Row @RPE 5

No Rest between rounds