WOD

Aevitas Guilderland, Aevitas Round Lake – ViTaFIT

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Warm-up

5 MIN AMRAP

4 ACTIVE LUNGES

8 SQUATS WITH LATERAL HOP

12 HELLO DOLLIES

100M RUN

Metcon (AMRAP – Reps)

PART 1 – TABATA STATIONS

1) TORPEDO – S/A OHD WALKING LUNGES (30/20)

2) SHOULDER TO SHOULDER SLAMBALL THRUSTERS (30/20)

3) BANDED LAT PULLDOWNS

4) GORILLAS (OPT: SLIDERS)
REST 90s B/T

Metcon (AMRAP – Reps)

PART 2

6 MIN EMOM

MIN 1: 2 ROUNDS TABATA HELLO DOLLIES

MIN 2: 2 ROUNDS TABATA FLOOR PRESS WITH PLATE (45/25)

Aevitas Guilderland, Aevitas Round Lake – CrossFit

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Metcon (Weight)

12 minutes to establish a max attempt of the following complex

1 Squat Clean

1 Hang Cluster

Metcon (Time)

8 Rounds

200m Run

6 Lateral Burpees over Bar

6 Squat Cleans (95/65)
Scaled = Thrusters (65/45)

RX+ = Thrusters (115/75)