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 – Reps)

8 min EMOM

(6,8,10, or 12 T2B)

Metcon

Metcon (Time)

Happy Birthday Ruth

Buy In: 500 meter row

2 rounds of

22 DB snatch (50/35)

22 WBS (20/14)

2 rounds of

22 HPC (95/65)

22 WBS (20/14)