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

Back Squat (see below )

2×5 @ 82%

2×3 @ 86%

2×1 @ 90%

Metcon

Metcon (Time)

For Time (12 minute Time Cap)

75 T2B

* Each time athlete breaks he/she must complete 10 WBS + 5 Burpees. Be strategic on how/when you break.