CrossFit OwnIt – CrossFit

Warm-up

Warm-up (No Measure)

400 m run

PT

flag pole

SS

downward dog

duck walk

200 m run

20 air squats

20 push ups

20 sit ups

Weightlifting

Clean and Jerk (8 min emom- 2 squat c and j @ 75%)

Metcon

Metcon (Time)

3RFT

400 m run

9 Thursters (115/85)

Metcon

Metcon (No Measure)

3RNFT of

40 sit ups (add weight as needed)

20 GM (45/33)