CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Warm-up: Jog / PT / GM / LS 10 PVC Deadlifts 10 PVC Front Squats 10 PVC Shoulder Press Find a PVC, broom stick or dowel and complete for QUALITY: Clean Complex 10 rounds: 1 Clean High Pull 1 Hang Power Clean 1 Front Squat 1 Clean If you have a barbell, you can use it. If you have weights, you can add incrementally after 5 rounds. Keep going as long as you feel good! Metcon Metcon (Time) Then, 3 rounds of: 1 min overhead hold 1 min superman hold 1 min bottom of the squat hold (unweighted) Overhead holds can be done with barbell, KBs, DBs, or odd object. Choose a light to moderate weight. Scale bottom of the squat hold by elevating the heels and/or holding onto something for balance.
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