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 (5×2 @ 80%)

Metcon

Metcon (AMRAP – Reps)

12 min EMOM

5 burpees over bar + 5 thrusters (95/65)

*attempt to keep all 10 reps within the minute. If athlete falls off, take 1 min off and return to EMOM.