CrossFit OwnIt – CrossFit

Warm-up

400 m run

PT

Leg Swings

Iron Cross

Flag Pole

3 RNFT

10 RDL (45/33)

10 Back Extensions (45/33)

5 Push Press (45/33)

5 strict Pull Ups/RR

Metcon

6 Min AMRAP

3-6-9-12…..

Pull Ups

STO (115/75)

1 Farmer’s Carry (53/35)

*stop sign and back

Weightlifting

RDL

2 x 35 reps (45/33)