CrossFit OwnIt – CrossFit

Warm-up

Warm-up (No Measure)

2 RNFT (10 minutes to complete)

200 m run

10 PT

10 leg swings

5 inch worms

SS (45 seconds each leg)

5 strict pull ups

10 push ups

15 air squats

Metcon

Metcon (Time)

For Time

50 Power Cleans (135/95)

*every minute on the minute (including first minute) athlete must complete 5 bar facing burpees before returning to cleans

Metcon

Metcon (No Measure)

12 min alt EMOM

odd minute: 3 bar muscle ups + 20 DU (1:1)

even minute: 12 Burpees

*scale bar muscle up to 5 C2B/7 Pull Ups