CrossFit Vae Victis – CrossFit
Metcon (AMRAP – Reps)
Every 90 Seconds For 30 Minutes (5 Rounds):
Station 1 – 20m/15w Calorie Row
Station 2 – 12 Burpee Box Jump Overs (24/20)
Station 3 – 3 Rope Climbs
Station 4 – 20 Single Arm DB Snatch (45/25)
*RX+ 15 Burpee Box Jump Overs and 5 Rope Climbs
*Level 2 – Burpee Box Jump Overs (20/18), Rope Lowers and DB Snatch (35/20)
*Level 1 – Burpee Step-ups, 6-10 Ring Rows and 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.