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 (3×8 Front Squats AHAP)

Metcon

Metcon (Time)

10RFT

5 DL (255/165)

5 Kipping HSPU

1 clean (255/165)
1 bar per athlete: your DL will be limited by the amount each athlete can clean. Please be as close to your (90-100 % of your clean as possible. Clean may be squat or power.