CrossFit OwnIt – CrossFit

Warm-up

Warm-up (No Measure)

400 m indian run with WB

dynamic stretching

3RNFT

5 WBS

5 ball slams

3 burpees

Weightlifting

Front Squat (establish heavy single for the day)

Follow rep scheme 5-4-3-2-1-1-1. Rest exactly 2 minutes between sets until singles and then rest 3-5 minutes.

Metcon

Metcon (Time)

Partner WOD- You go I go

27-21-15

Thrusters (45/33)

Pull Ups

21-15-9

Thrusters (95/65)

C2B

15-9-6

Thrusters (135/95)

MU