CrossFit OwnIt – CrossFit
Skill
Rope Climb
Metcon
Metcon (AMRAP – Reps)
30 Minute Alt EMOM
100-150 m run
13/11 cal row or bike
6R/6L hang DB snatch (50/35)
1-2 Rope climbs/2-4 Rope walk ups
15-20 sit ups
30 Minute Alt EMOM
100-150 m run
13/11 cal row or bike
6R/6L hang DB snatch (50/35)
1-2 Rope climbs/2-4 Rope walk ups
15-20 sit ups