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

Weightlifting

Front Squat (see below)

2 x 7 @ 72%

2 x 5 @ 75%

2 x 3 @ 80%

Metcon

Metcon (Time)

For time

40 WBS (20/14)

15 burpee box jump overs (24/20)

40 WBS

15 burpee box jump overs

40 WBS

15 burpee box jump overs