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

Deadlift (work up to a heavy double in 18 minutes )

Metcon

Metcon (Time)

3RFT

400 m run

21 T2B

*try to maintain T2B in least sets possible. 5 burpee penalty each time an athlete breaks.

Metcon

Metcon (Time)

Finisher: in teams of 4

Complete 100 cal row (25 cals each)

One partner rows while remaining three athletes hold a plank