CrossFit OwnIt – CrossFit

Handstand Walk (12 minutes to work on a hand stand walks)

scale to shoulder touches on wall

Metcon (Time)

Rowing intervals

5×200 m sprint

20 second rest between intervals

*record total time
Groups of 4 will start on different stations and move through all of them

Metcon (Time)

Running intervals

2×400 m sprint

1 minute rest between intervals

*record total time

Metcon (AMRAP – Reps)

4 minute AMRAP

with Partner

ME Tire Flips