CrossFit ÆVITAS – WOD

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Weightlifting

Front Squat (1 1/4 Front Squat + Front Squat)

5 sets of 1+3 every 2 minutes @60-75%

Metcon

Zembiec (Time)

5 Rounds for time of:

11 Back Squats, 185#

7 Strict Burpee Pull-ups

400m Run
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec click here

Beast Work

Hip Clean (Tall Clean + Hip Clean 5 sets of 2+2 @light)