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 (3×10 @ 60-65%)

Metcon

Metcon (AMRAP – Reps)

4 min AMRAP

40 WBS (20/14)

50 DU (2:1)

ME HSPU

*Rest 2 mins

4 min AMRAP

30 WBS (20/14)

50 DU (2:1)

ME HSPU

rest 2 mins

4 min AMRAP

20 WBS (20/14)

50 DU (2:1)

ME HSPU

*score = Max HSPU

*attempt to keep WBS UB