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

Sumo Deadlift High Pull (4×6 for max load)

Metcon

Metcon (Time)

3RFT

400 m run

12 DL (255/175)

21 Box Jumps (24/20)

Metcon

Metcon (No Measure)

NFT

90 weighted sit ups for quality (break up as needed)