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
+ Barbell Warm Up

Metcon

Metcon (Time)

For Time

12-9-6-3

Squat Clean Thruster (155/105)

Ring Muscle Up (For Sx please complete 18-15-12-9 C2B or Pull Ups)

3 rounds of:

50 OH lunge (95/65)

25 T2B

25 KBS (53/35)

Then

300 DU

150 STO (95/65)

75 Burpee Box Jumps (24/20)