WOD

Aevitas Guilderland, Aevitas Round Lake – CrossFit

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Metcon (Time)

Team of 3

90/60 Cal Ski

90 Sumo DL High Pulls (75/55)

90/60 Cal Bike

90 Push Presses (95/65)

90/60 Cal Row

90 Squat Snatches (115/75)

90 Burpees-The-Bar

90 Power Clean (135/95)
Scaled: 75/45 Cals, BB (75/45) For Each, Front Squats Instead Of Snatches

Rx+:120/90 Cals, BB (95/65), (115/75), (135/95), (155/105)

Aevitas Guilderland, Aevitas Round Lake – ViTaFIT

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Warm-up

3 ROUNDS FOR QUALITY

10 T-SPINE TWISTS

8 IN PLACE LUNGES

6 BOOTSTRAPPERS

4 BURPEES

Metcon (Time)

1 : WITH A PARTNER

100 SINGLE ARM THRUSTERS (30/20)

80 TUCK-UPS

60 JUMPING LUNGES

40 BURPEES OVER DB/TORP

1500/1200M ROW OR SKI

40 BURPEES OVER DB/TORP

60 JUMPING LUNGES

80 TUCK-UPS

100 SINGLE ARM THRUSTERS

CASH OUT: 100 BICEP CURLS WITH TORPEDO
CAP IS 28MIM

Metcon (Time)

2 : EMOM UNTIL TIME RUNS OUT

MIN 1: 40s – 90° BICEP HOLD WITH TORPEDO

MIN 2: 20s HOLLOW + 20s SUPERMAN HOLD
IF YOU FINISH WITH TIME LEFT ON THE CLOCK MOVE INTO THE EMOM