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

Overhead Squat (10 min EMOM- 1 OHS (work up to heavy single))

Metcon

Metcon (Time)

In teams of two:

24 min time Cap

1000 m row

200 DU (2:1)

800 m run (together)

50 burpees

*split reps as needed