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

Deadlift (see Below)

8 min EMOM

3 DL (start at 65% and build each set)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

12 DL (135/95)

9 Box Jump Overs (24/20)

6 Push Jerk (135/95)