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

Back Squat (5×4 )

Metcon

Metcon (Time)

3RFT

24 DL (155/105)

18 HPC (155/105)

12 Push Jerks (155/105)

*rest exact;y 2 minutes between rounds