CrossFit OwnIt – OwnIt at Home

Metcon

Metcon (Time)

Monday wod:

Warm-up

2 min cardio

PT / LS / GM

10 Iron cross / 10 Scorpion

2 rounds of:

10 Light deadlifts

20 sec plank

10 Light thrusters

20 sec superman hold

Support Your Local Box Fundraiser

Workout 3

Rx

For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm dumbbell thrusters

♀ 35-lb. DBs, 20-in. box

♂ 50-lb. DBs, 24-in. box

Scaled

For time:

50 deadlifts (any weight or object)

50 sit-ups (no Abmat needed)

50 step-ups (any height)

50 single-arm thrusters (any weight or object)

Time cap: 20 minutes