CrossFit ÆVITAS, CrossFit Round Lake – WOD

Snatch

8 sets of…

1 Hang Power Snatch

2 Power Snatch

*Build throughout but keep it light

Metcon (Time)

21-15-9

Overhead Squat (75/55)

Calorie Assault Bike
Scaled = OHS (45/35)

RX+ = OHS (95/65)

AT-HOME WOD

Metcon (Weight)

8 sets of…

4 DB/KB Deadlifts

3 DB/KB High Pulls

2 DB/KB Power Snatch

Then complete…

Metcon (Time)

21-15-9

Single Arm Overhead Squat (50/35)

Burpee Broad Jump