CrossFit OwnIt – CrossFit

Metcon

Metcon (No Measure)

10 year anniversary party!!

9am-1pm

1.) mini Helen

3RFT (15 min time cap)

200 m run

15 KBS

9 C2B pull ups

2.)

Teams of 3

10 min AMRAP

Max cals on echo bike or row

1 person holds plank

1 rests

1 works

*can only work on echo bike while one is in plank

3.)

15 mins to establish a max power clean

*share bars

4.)

5RFT (gymnastics) (15 min time cap)

25 foot hs walk (bear crawl)

15 T2B (knee raises)

5.)

For Time

50 WBS

40 DL (185/135)

30 lateral burpees over the bar