CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 45 seconds for 7 rounds

10 Shoulder Taps

Rest 45 seconds

Every 45 seconds for 7 rounds

1 Pull up Negative

5 Beat Swings

Metcon

Metcon (Time)

For Time:

Buy in: 30ft Handstand Walk

2 Rounds

20 Pull ups

10 Ring Dips

30 Air Squats

Buy out: 30ft Handstand Walk
Scaled = 20 Shoulder Taps, Box or Bench Dips

RX+ = No Change

Beast Work

Metcon (AMRAP – Rounds and Reps)

Every 30 seconds for 15 rounds

2 Strict Straight Leg Raise

2 Toes To Bar