CrossFit ÆVITAS – WOD

Gymnastics

Muscle-ups (EMOM 8 (2 Ring Pull ups + 1 Strict RMU))

*Scale to Ring Rows to Transition w/ Dip

Metcon

Metcon (Time)

4 Rounds

12 Handstand Push ups

Calorie Bike (14/10)

20 Air Squats
Scaled = Pike Push Ups, Bike (12/8)

RX+ = Strict HSPU, Bike (16/12)

Beast Work

Metcon (Weight)

4 Rounds

8 Hip Extension

30s Overhead KB Carry right

30s Overhead KB Carry left