CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon

AT-HOME WOD

Metcon (No Measure)

Primer: 3 Rounds For Quality

-10 Body weight Good Mornings

-8 Alternating Bird Dogs

-4 Tuck Jumps

Metcon (Time)

4 Rounds For Time:

-400m Run

-40 Overhead Squat (PVC or broomstick)

*10 bonus points if you pace the first 2 rounds so you can achieve negative splits on rounds 3 and 4. Negative splits are when the next round is faster than the round before it.