CrossFit ÆVITAS, CrossFit Round Lake - WOD
Metcon (Time)
Team of 2
For Time:
5 Bar Muscle up
100 Shoulder to Overhead (115/85)
50 Weighted Box Step Over (50/35)
100 HR Push Up
50 Box Step Over
100 Walking Lunge
5 Bar Muscle up
*Each time partners switch the partner one partner run 100m
Scaled = 5 Jumping BMU/12 Pull ups, S2OH (75/55), Weighted Box Step Overs (35/20)
AT-HOME WOD
Metcon (Time)
For Time:
400m Run
50 DB/KB Shoulder to Overhead (50/35)
25 Weighted Box Step Over (50/35)
50 HR Push Up
25 Box Step Over
50 Walking Lunge
400m Run
