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 (AMRAP – Rounds and Reps)

Hero WOD Scotty Deem

11 min AMRAP

5 DL (315/225)

18 WBS (20/14)

17 burpees over the bar
31 year old of San Antonio Texas, was killed while responding to a four-alarm structure fire May 18th 2017. Deem is survived by his wife and three child Dakota Aubrey and Tyler

Weightlifting

Front Squat (see below)

2 @60%

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85% x 3 sets