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

Metcon

Metcon (Time)

For Time

18 min cut off

200 m run

12 Pull Ups (Jumping Pull Ups)

21 KBS (53/35)

12 FS (115/75)

300 m run

12 C2B (RR)

21KBS (53/35)

12 FS (135/95)

400 m run

12 Bar MU (Jumping C2B)

21 KBS (53/35)

12 FS (155/105)

Metcon

Metcon (AMRAP – Reps)

5 min AMRAP

lateral burpees over the bar

*every 10th rep complete 15 air squats

*score = burpees