CrossFit OwnIt – CrossFit

Metcon

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)

3 @ 80%

1 @ 85%

3 @ 80%

1 @ 87%

3 @ 80%

1 @90%

Metcon

Metcon (Time)

3RFT

400 m run

12 burpees

21 box jumps (24/20)