CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon

Metcon (Time)

“My Pet Rock”

Teams of 2 for Time:

100 Wall Balls (20/14)

40 Burpee Sandbag Over Bar (100/75)

50 Shoulder to Overhead (115/75)

40 Burpee Sandbag Over Bar

400 Double Unders

*Sandbag must be held during the Wall Balls, S2OH & Double Unders
Scaled = Wall Balls (14/10), Sandbag (75/50), Shoulder to Overhead (65/45), 600 Single Unders

RX+ = Sandbag (125/100), Shoulder to Overhead (135/95)

Beast Work

Metcon (Calories)

5 Sets of…

45s Max Effort Row

30s Max Effort Ski erg

15s Max Effort Assault Bike

*Score total Calories