CrossFit OwnIt – CrossFit

Warm-up

Ownit2 (No Measure)

dowward dog

50 DU or 30 DU attempts +

250 m row

PT

Leg Swings

GM

SS

2RNFT

10 push Ups

10 jump squats

10 mountain climbers

Weightlifting

Push Press (5 x 5 @ 75%)

Metcon

Metcon (AMRAP – Reps)

5 min AMRAP

400 m buy in run

12 DL (185/135)

12 lateral burpees over the bar

*rest 5 minutes

5 minute AMRAP

300 m buy in run

9 DL (225/155)

9 lateral burpees over the bar

*rest 5 minutes

5 min AMRAP

200 m buy in run

6 DL (275/185)

6 lateral burpees over the bar