CrossFit OwnIt – CrossFit
Weightlifting
Back Squat (Back squat 1 RM)
7 @ 60%
5 @ 70%
3 @ 80%
2 @ 90
1-1-1
Metcon
Metcon (AMRAP – Reps)
4 min AMRAP
21 Air squats
15 Push ups
9 Bar MU/ C2B/ Pull-ups/RR
*Rest 2 min
4 min AMRAP
21 Air squats
15 Push ups
9 C2B/Pull-ups/Jumping pull-ups
*Athlete will choose most difficult movement they can achieve safely and scale down for the second AMRAP.
* Example: AMRAP 1: MU
AMRAP 2: C2B