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 (Time)

3 rounds

50 WBS (20/14)

5 clean and jerks (225/155) (90% of 1RM)

1 round

40 pull-ups (strict)

80 push-ups

40 pistols

400m run

4 rope climbs

300m run

3 rope climbs

200m run

2 rope climbs