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 comments )

3 reps @ 78%

1 rep @ 83%

3 reps @78%

1 rep @ 85%

3 reps @ 78%

1 rep @ 87%

Metcon

Metcon (Time)

In teams of 2 complete (you go i go)

1000 m row

200 DU

100 WBS (20/14)

200 DU

100 burpees
Yes I know we did WBS yesterday 🙂