WOD

Aevitas Guilderland, Aevitas Round Lake – CrossFit

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Metcon (AMRAP – Reps)

AMRAP 8 minutes

8 DB Bench Press (50/35)

12 Sit-ups

Rest 3 minutes

AMRAP 8 minutes

3 Snatches (135/95)

10 Burpees Over Bar

Rest 3 minutes

AMRAP 8 minutes

40 Double Unders

6 Toes to Bar
Scaled = DB Bench Press (35/20), Snatches (75/55), 80 Single Unders, 6 hanging Knee Raises

RX+ = DB Bench Press (70/50), Snatches (155/105)

Aevitas Guilderland, Aevitas Round Lake – CrossFit

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Metcon (AMRAP – Reps)

In 15 minutes, complete 5 sets of…

1 Tough unbroken set of Strict Pull-ups

2-3 Handstand Push ups

20s Handstand Hold

*Rest as needed between movements and sets.

Metcon

Metcon (Time)

10 Rounds

5 Deadlifts (115/80)

8 Box Step ups (115/80)

*EMOM

12ft Handstand Walk
Scaled = Deadlifts & Step Ups (75/55), Box HS Walk

RX+ = Deadlifts & Step ups (155/105)

Aevitas Guilderland, Aevitas Round Lake – CrossFit

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Metcon (Weight)

EMOM 12 minutes

M1: 3 Hang Power Cleans

3 Split Jerks

*build to a heavy set

M2: 3 Double Down Burpee Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

300m Row

25 Thrusters (75/55)

25 Abmat Sit-ups
Scaled = Thrusters (45/35)

RX+ = Thrusters (95/65)