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 (5×5 @ 65%)

Metcon

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1

HPC (135/95)

STO (135/95)

*athlete must keep HPC and STO UB. Rest between sets