CrossFit OwnIt – CrossFit

Warm-up

Warm-up (No Measure)

300 m run + 300 m row

Dyamic Warm Up

3RNFT

10 air squats

5 push ups

10 mountain climbers

Metcon

Metcon (Time)

In teams of 2 complete (you go I go)

50-40-30-20-10

air squats

5-4-3-2-1

clean and jerks (225/155)

27-21-15-9

K2E

WBS (20/14)

HSPU/HRPU

50 burpees

50 bar MU