CrossFit OwnIt – CrossFit

Warm-up

Ownit2 (No Measure)

dowward dog

50 DU or 30 DU attempts +

250 m row

PT

Leg Swings

GM

SS

2RNFT

10 push Ups

10 jump squats

10 mountain climbers

Weightlifting

Back Squat (see below)

5 reps @ 78%

1 rep @ 83%

5 reps @ 78%

1 rep @ 86%

5 reps @ 78%

1 rep @89%

Metcon

Metcon (Time)

For Time (20 min cap)

75 WBS (20/14)

75 Box Jumps

75 T2B

*athlete may split reps however they choose (for example 5 rounds of 15 WBS, 15 box jumps, 15 T2B). All work must be completed.