CrossFit OwnIt – CrossFit

Warm-up

Ownit2 (No Measure)

dowward dog

50 DU or 30 DU attempts +

250 m row

PT

Leg Swings

GM

SS

2RNFT

10 push Ups

10 jump squats

10 mountain climbers

Weightlifting

Squat Clean (12 min EMOM- 1 squat clean at 80%)

Metcon

Metcon (Time)

5RFT

3 strict HSPU

3 kipping HSPU

9 T2B

12 KB Snatch (6 each arm) (53/35)

*for athletes that cannot complete strict do all kipping or find appropripate scale.