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 (heavy single for the day)

We will be starting a new 8 squat cycle this week. Please find a heavy single for the day. Proposed rep scheme

5-3-3-1-1-1

Metcon

Metcon (Time)

3RFT

15 box jump Over (24/20)

12 power Cleans (185/135)

9 bar muscle ups