CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon

Metcon (AMRAP – Reps)

In 10 minutes complete…

1000m Row

100 Double Unders

50 Pull ups

20 Pistols

Then, in 10 minutes complete…

50/40 Calorie Assault bike

2 Rounds

100 Double Unders

10 Ring Dips

20 Sit ups
Scaled = 200 Single Unders, Jumping Pull ups, Box Pistols, Ring Push ups

RX+ = 150 Double Unders, C2B Pull ups

Beast Work

Metcon (Weight)

4 sets of…

60ft Sandbag Carry @heavy

250m Row

60ft Double KB OH Carry @heavy

Rest as needed between sets