CrossFit OwnIt – CrossFit

Warm-up

Warm-up (No Measure)

300 m run

downward dog

50 DU or 50 DU attemps

arm circles

GM

iron cross

scorpion

2RNFT

15 RDL

10 push ups

Weightlifting

Deadlift (10-8-6-4-2 (each set for max load-record double))

12 minutes to complete

Metcon

Metcon (Time)

4RFT

12 DL (205/145)

12 KBS (53/35)

12 WB (20/14)
12 minute cut off