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 (see below)

Triple @ 82%

single @ 88%

Triple @ 82%

Single @ 90%

Triple @ 82%

Single @ 93%

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 WB (20/14)

15 KBS (53/35)