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

Deadlift (4×3 @ 80%)

Metcon

Metcon (Time)

5RFT

5 C and J (185/135) or 70% of 1RM

400 m run