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 (see below )

2 reps @ 60%

2 reps @ 70%

2 reps @75%

2 reps @ 80%

2 reps @ 85%

2 reps @ 90% x 2

Metcon

Metcon (AMRAP – Reps)

12 min CAP

1000 m row

50 DB or KB front rack Lunges (50/35)

AMRAP T2B

*score is ME T2B