07/01/16

30
Jun

07/01/16

CrossFit OwnIt – CrossFit

Warm-up

Warm-up (No Measure)

300 m run

PT

Leg Swings

SS

duck walk

iron cross

scorpion

2 rounds

15 lunges

15 RR

Skill

Rope Climb (15 Minutes to establish ME rope climbs )

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 alt KB Front Rack Lunge (53/35)

2 Burpee Muscle Up (sx 3 burpee C2B/4 burpee pull Up)
1 KB per athlete