CrossFit OwnIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Wod for tomorrow:

AMRAP 20 minutes:

50 Weighted step-ups

200 ft bear crawl

50 Dead bugs

Then, accumulate 2 minutes in the bottom of the squat.

For the weighted step-ups: find a sturdy box, step, or bench. Something just below knee height is ideal, but any height will do. Hold an odd object: dogs, kids, Med balls, or gallons of water count!

If you don’t have a sturdy spot for step ups, do lunges instead.

200 feet is about 80 steps. Pace off 20 steps and go down and back twice on bear crawls.