CrossFit OwnIt – CrossFit

Warm-up

OwnIt Warm Up (No Measure)

400 m run

10 PT

10 leg swing each side

10 Good Mornings

3 inch worms (no push up)

SS (1 min each leg)

3RNFT

4 pull ups

8 push ups

12 air squats

Weightlifting

Back Squat (5×2 @ 83%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 Box Jump Overs (24/20)

12 Ring Dips

9 Power Cleans (155/105)