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)

2 reps @ 60%

2 reps @ 70%

2 reps @ 75%

2 reps @ 80%

2 reps @ 85%

2 reps @ 90% x2

Metcon

Metcon (Time)

5 RFT

12 KBS (53/35)

9 burpees

6 DL (225/155)