CrossFit Vae Victis – CrossFit
Metcon (AMRAP – Reps)
Every 90 Seconds For 30 Minutes (5 Rounds):
Station 1 – 200m Run
Station 2 – 12 Burpee Box Jump Overs (24/20)
Station 3 – 20 Sit-ups
Station 4 – 20 Single Arm DB Snatch (45/25)
*RX+ 15 Burpee Box Jump Overs and 30 Sit-ups
*Level 2 – Burpee Box Jump Overs (20/18), DB Snatch (35/20)
*Level 1 – Burpee Step-ups, DB Snatch (25/15)
*Athlete Notes – You should be able to complete each section with time to rest and transition to next movement, easy at the start and getting more challenging deeper into the workout. Scale reps as needed, picking numbers to hit each section if unable to complete the prescribed reps.