CrossFit OwnIt – CrossFit

Warm-up

Warm-up (No Measure)

400 m run

SS

5 inch worms

PT

iron cross

2RNFT

10 sit ups

10 air squats

10 mountain climbers

10 RR

Weightlifting

Front Squat (5×2 @ 85% across)

Metcon

Metcon (Time)

12 min alt emom

even min: 200 m sprint

odd minute: 100 m sprint

* For atheletes that cannot complete a 200 m sprint in 50 seconds or less just continue to do 100m sprints EMOM. The idea is to push every sprint to ME.

*Rest 3 minutes

800 m sprint for time