CrossFit OwnIt – CrossFit

Warm-up

Warm-up (No Measure)

400 m run

PT

Flag Pole

Leg Swings

GM

3 Inch worms

SS

Barbell Warm Up

2 strict press

2 push press

2 push jerk

2 split jerk

2 cleans from

power position

hang

floor

2 front squats

2 squat cleans

Metcon

Metcon (Time)

For Time with Partner

50 cal row

50 back squat (155/105)

21 clean and jerks (135/95)

15 clean and jerks (185/135)

9 clean and jerks (225/155)

3 rounds of

400 m run

30 pull ups

30 box jumps (24/20)