CrossFit ÆVITAS, CrossFit Round Lake – WOD

Front Squat (5×5 at 50-65%)

Metcon (AMRAP – Rounds and Reps)

3x AMRAP 4 Minutes

12 Wall Balls (20/14)

8 Push ups

4 Strict Pull ups

Rest 1 minute
Scaled = Wallballs (10/6), 8 Ring Rows

RX+ = Strict Weighted Pull ups (wallball between feet)

AT-HOME WOD

Metcon (AMRAP – Rounds and Reps)

3x AMRAP 4 minutes

12 Tuck Jumps

8 Sit Thrus

4 Zombie Pull