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

Metcon

Metcon (Time)

In teams of two complete

27-21-15-9

T2B

Ring Dips

OHS (135/95)

“Modified Jackie”

800 m run with Bumber (45/33)

75 Thrusters (45/33)

40 Pull Ups

4 rounds of

50 DU (3:1)

10 Power Cleans (225/155)
Run is performed together and only one parter should carry bumper at a time. Power cleans should be moderately heavy between 75-85% of 1 RM. Please try to have only one bar and add/strip weight as needed.