CrossFit OwnIt – CrossFit

Warm-up

Warm-up (No Measure)

200 m row +300 m run

PT

GM

Leg Swings

Iron Cross

Scorpion

2RNFT

10 RDL (45/33)

5 strict Press (45/33)

10 Lunges (no barbell)

Weightlifting

Deadlift (3×10 (try to work up to 60-65%))

Metcon

Metcon (Time)

21-15-9

DL (225/155)

HSPU

KB Box Step Overs (53/35) (35/26)
Please scale DL appropriately. Remember you have already completed 30 DL at a moderately heavy load.