CrossFit OwnIt – CrossFit

Skill

Toes-To-Bar

2 rounds for quality:

10 Hollow band pullovers (scale: knees bent)

5 Kipping swings w/ towel/shirt between feet

5 Hollow lat pullback (scale: lat pull-down with band)

5 Kipping straight leg raises, increasing in height each rep

3 sets of 5-10 reps (5 min time limit)

*tempo is 1 sec up, 2 sec down

Scaled: Lying leg raises to rig at tempo

Intermediate: Strict knees to chest at tempo

Rx: Strict toes to bar at tempo

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

90 DU

15 hang squat cleans (135/95)

15 C2B