CrossFit ÆVITAS, CrossFit Round Lake - WOD
Weightlifting
Metcon (Weight)
EMOM 6 minutes
3 Back Squats
*Build each Round to a moderately heavy weight
Rest 2 minutes
3 sets of 5 @60% of Heaviest set in EMOM
Metcon
Metcon (AMRAP - Reps)
EMOM As long as possible
1-2-3...
Abmat Sit ups
Wall Ball (20/14)
Scaled = Wall Ball (10/6)
RX+ = Wall Ball (30/20)
AT-HOME WOD
Good Mornings (Dumbell Good Morning 4 sets of 8)
Metcon (AMRAP - Reps)
EMOM As long as possible
1-2-3...
Sit ups
Goblet Squats
