WOD

Aevitas Guilderland, Aevitas Round Lake – CrossFit

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Metcon (No Measure)

Every 45 seconds for 5 rounds

1-2 Wall Climbs

Rest 90 seconds

Every 45 seconds for 5 Rounds

20s Handstand Hold

Metcon

Metcon (Time)

AMRAP 10 minutes

8 HSPU

75 Double Unders
Scaled = Seated DB Press, 150 Single Unders

RX+ = Deficit HSPU (3″/2″)

Aevitas Guilderland, Aevitas Round Lake – CrossFit

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Metcon (Time)

Teams of 2

Buy In: 1500m Row

AMRAP 18 Minutes

15 Thrusters (95/65)

12 Handstand Push-ups

9 Goblet Squats (70/53)

Cash Out: 4000m Assault Bike
Scaled = Barbell (65/45), Pike HSPU, Jumping C2B

RX+ = Barbell (115/75), Deficit HSPU (3″/2″)

Aevitas Guilderland, Aevitas Round Lake – CrossFit

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Snatch (EMOM 4 min 3 Snatch @ light)

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 minutes

24 Double Unders

12 Box Jump Overs (24/20)

Snatch (EMOM 4 min 2 snatch @moderate)

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 minutes

48 Double Unders

24 Box Jump Overs

Snatch (EMOM 4 min 1 snatch @heavy)

Metcon (AMRAP – Reps)

AMRAP 4 minutes

72 Double Unders

36 Box Jump Overs

**No rest between segments
Scaled = 32/60/84 Single Unders, Box Jump Overs (20/14)

RX+ = 12/24/36 Triple Unders