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

14 min EMOM (Build to moderately heavy load with no misses)

1 Snatch + 1 OHS

Metcon

Metcon (Time)

2 individually timed rounds

10 Cal bike

15 BFB

*Rest as needed between rounds

2 individually timed rounds

10 Cal row

15 BFB

*Rest as needed between rounds