CrossFit OwnIt – CrossFit

Warm-up

1 round of:

200 m row

200 m run

PT

SS

Iron Cross

Then..

2RNFT

10 jump squats

10 lunges

5 burpees

Weightlifting

Back Squat

3×10

*60% across

Metcon

E3MOM

15 minutes

400 m run

10 front rack lunges (115/75)

*record slowest round. Decrease run to 200-300 m run if athletes have difficulty remaining within 3 minutes.

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