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)

1×5 @ 60%

1×5 @ 70%

1×5 @ 75%

1×5 @ 80%

Metcon

Metcon (Time)

15 min Cap

55 thrusters for time (95/65)

* each time athlete breaks complete 9 lateral burpees over the bar