CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon

Metcon (Time)

Teams of 3

Each Partner completes…

For Time:

30 Russian Swing (70/53)

20 Pull ups

10 Burpees over KB

*Both “”resting”” Partners are in a Handstand or Plank

Then each Partner completes….

For Time:

30 DB Deadlifts (50/35)

20 Handstand Push ups

10 Burpees over DB

*Both “”resting”” partners are hanging from a bar.

Then, each partner completes…

For time:

30 Sandbag Squats (75/50)

20 Sandbag Over Shoulders

10 Burpees over SB

*Each Resting Partner must hold the DB/KB in one hand.
Scaled = KB (53/35), Jumping Pull ups, DB (35/20), Pike Push ups, SB (100/75)

RX+ = C2B Pull ups, DB (70/50), SB (125/100)

Beast Work

Metcon (Weight)

5 sets of…

3 Sotts Press

*Front rack is ideal, but behind the neck is acceptable