CrossFit OwnIt – OwnIt at Home


Metcon (AMRAP – Rounds and Reps)

Wednesday wod:

AMRAP 12 minutes for quality:

10 one-leg Deadlifts, rt

10 one-leg Deadlifts, lf

20 Ring or Towel rows*

*Check COI Instagram post for instruction and details on the rows!


Metcon (Time)

E4MOM for 4 rounds:

20 Grasshoppers

300 meter run

Use a route on the runs that takes 1:00 – 1:30. If an injury prevents you from running, you can do 90 seconds of biking or alternating leg single-unders.

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