CrossFit OwnIt – Hi-C: You vs. You

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

Push Press (4×6 )

Metcon

Metcon (Time)

4 individually timed rounds E5MOM

30 DU (2:1)

300m run

21 burpees

*record slowest round

*every round should be maximal effort