CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon

Metcon (Weight)

EMOM 3 minutes

3 Snatches (65%, 70%, 75%)

Rest 1 minute

EMOM 3 minutes

2 Snatches (70%, 75%, 80%)

Rest 1 minute

EMOM 3 minutes

1 Snatches (75%, 80%, 85%)

Metcon

Metcon (Time)

3 Rounds

21 Toes to Bar

15 Hand Release Push ups

9 Box Jump Overs (24/20)
Scaled = Knee Tucks, Box Jump Overs (20/12)

RX+ = Weight Vest

Beast Work

Metcon (Time)

5 sets of…

4 Axel Bar Deadlifts @moderate

2 Strict Weighted Pull ups

Rest as needed