CrossFit Vae Victis – CrossFit

Metcon (AMRAP – Reps)

Partner WOD:

Complete 4 Minutes At Each Station Followed By A 30 Second Rest Period

Station 1 – Wall Balls (20/14) & Wall Sits

Station 2 – Ground to Overhead (135/95) & Push-up Plank Hold

Station 3 – Muscle-ups & Overhead Plate Hold (45/25)

Station 4 – KB Swings (53/35) & KB or DB Hold

Station 5 – Knees to Elbow & Regular Plank Hold

*In teams of two, while one partner works the first movement, the other holds the second. Switch when partner 1 breaks or partner 2 breaks the hold.

*Score total reps combined through entire workout, use 30 second rest to write down reps and total at the end.

Metcon (AMRAP – Reps)

Immediately Followed By:

2 Minute AMRAP of Double Unders – Both Athletes May Work At The Same Time