CrossFit OwnIt – CrossFit
Weightlifting
Every 9 seconds x 10 sets (*Build to a tough complex. )
1 Dead-lift + 1 Clean + 1 Front squat + 1 Shoulder to over head
Weightlifting
Strict press (6×3 @ 70%)
Metcon
Metcon (Time)
2 rounds
:45 Second wall sit
15 Banded good mornings
20 Hollow body rocks
20 Alt leg v-ups