CrossFit OwnIt – CrossFit

Warm-up

Metcon (No Measure)

300 m run + 20 cal row

PT

flag pole

SS

Iron cross/scorpion

2RNFT

9 air squats

9 KB SDHP

9KBS

+ clean barbell warm up

Weightlifting

Clean (12 rounds of 1 PC every 40 seconds (8 min total) )

Complete first 12 rounds at 60 %. Rest 2 minute and repeat at a higher percentage.

Metcon

Metcon (Time)

For Time

buy In: 45 cal row

21-15-9

KBS (53/35)

OHS (115/75)

Cash Out: 45 lateral burpees over the bar