CrossFit OwnIt – CrossFit

Warm-up

OwnIt Warm Up (No Measure)

400 m run

10 PT

10 leg swing each side

10 Good Mornings

3 inch worms (no push up)

SS (1 min each leg)

3RNFT

4 pull ups

8 push ups

12 air squats

Weightlifting

Back Squat

5 reps @ 82%

2 reps @ 85%

5 reps @ 82%

2 reps @ 88%

5 reps @ 82%

2 reps @ 91%

Metcon

Metcon (Time)

12-9-6-3

DL (275/185)

Ring dip

HSPU