CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

15 Hand Release Push ups

30 Sit ups

5 DB Hang Power Clean + Jerk (R) (50/35)

5 DB Hang Power Clean + Jerk (L)

Rest 2 minutes

2 Rounds

30/25 Cal Assault Bike

20 Burpees

200m Suitcase Carry w/DB
Scaled = DB (35/20), Assault BIke (20/15)

RX+ = DB (70/50), Assault Bike (40/35)

AT-HOME WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

15 Hand Release Push ups

30 Sit ups

5 DB Hang Power Clean + Jerk (R) (50/35)

5 DB Hang Power Clean + Jerk (L)

Rest 2 minutes

2 Rounds

40 Burpees

200m Suitcase Carry w/DB