CrossFit OwnIt – CrossFit

Warm-up

Ownit2 (No Measure)

dowward dog

50 DU or 30 DU attempts +

250 m row

PT

Leg Swings

GM

SS

2RNFT

10 push Ups

10 jump squats

10 mountain climbers

Weightlifting

Snatch (10 min EMOM (build to a heavy single))

Weightlifting

Back Squat (3×2 across)

You will only have 15 minutes to build and complete all 3 sets

Metcon

Metcon (AMRAP – Reps)

4 min AMRAP

50 DU (3:1)

ME Burpees

*rest 2 minutes

4 min AMRAP

50 DU (3:1)

ME Burpees

*athletes complete 50 DU and with remaining time perform as many burpees as possible. Score is total burpees