CrossFit ÆVITAS – WOD

Weightlifting

Front Squat (5 sets of 3 )

Tempo Pausing Front squat

5 sets of 3 @light-moderate

*Tempo 3 down, 2 second Pause, Fast up

Metcon

Metcon (Time)

For Time:

750m Row

3 Rounds

8 Ring Dips

12 DB Deadlifts (50/35)

2 Wall Climbs
Scaled = Box/Bench Dips, DB Deadlifts (35/25), 1 Wall Climb

RX+ = DB Deadlift (70/50), 50ft Handstand Walk

Beast Work

Metcon (Time)

For Time:

2000m Row