CrossFit OwnIt – Hi-C

Weightlifting

Deadlift (10 Minute alt EMOM)

10 DL

10 2-DB hammer curls

Metcon

Metcon (Time)

5 Individually timed rounds (E4MOM)

300m Run

10 Box jumps

10 T2B/Knee raises

*If athlete does not have at least 1 minute rest, reduce run to 200m.