CrossFit ÆVITAS, CrossFit Round Lake – WOD

Weightlifting

Split Jerk (8 sets of 3 @light )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 minutes

8 Pull ups

12 Push Press (95/65)

16 Box Jump Overs (24/20)

Rest 2 minutes

3 Rounds

16 Box Jump Overs

12 Push Press (95/65)

8 Pull ups
Scaled = Jumping Pull ups, Push Press (65/35) Box (20/12)

RX+ = 4 BMU

AT-HOME WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 minutes

8 Pull ups

12 SA Push Press (50/35)

16 Weighted Box Step Overs

Rest 2 minutes

3 Rounds

16 Weight Box Steps overs

12 SA Push Press

8 Pull ups