CrossFit OwnIt – CrossFit

Metcon

Metcon (Time)

3 rounds for time:

400m run (a route that takes 1:30 to 2:00)

21 bent over row*

15 straight leg deadlifts or good mornings (use your odd object, a broomstick, or a barbell if you have one)

9 V-ups (scale: tuck-ups)

*Use any odd object you can find for the bent over rows (a filled backpack or bag of dog food works). Rows will be with two arms. The important thing is to get a pulling movement in. If you have rings you can sub ring rows.