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

Weightlifting

Front Squat (3×8 @ 65%)

Metcon

Metcon (Time)

3 individually timed rounds at minute 0, 8 and 16

15 Thrusters (95/65)

400 m run

30 WBS (20/14)

*record slowest time