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

Metcon

Metcon (Weight)

5RFQ

5 FS (heavy from floor)

5 weighted strict pull ups

5 weighted ring dips
choose a weight that is manageable but heavy

Metcon

Metcon (Time)

For Time

15 OHS (135/95)

15 C2B

15 snatches (135/95)

15 C2B

15 front squats (135/95)

15 C2B

15 squat cleans (135/95)