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

1×8 @ 65%

1×6 @ 80%

1×4 @ 85%

1×4 @ 90%

Metcon

Metcon (Time)

For time

40-30-20-10

WBS (20/14)

400m-300m-200m-100m

Run