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)

2×3 @ 84%

2×2@ 88%

2×1 @ 92%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 DL (225/155)

15 lateral burpees over bar

20 WBS (20/14)