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)

2 x 2 @ 78%

2 x 2 @ 83%

2 x 2 @ 88%

Metcon

Metcon (AMRAP – Reps)

10 min time cap

800m run

10 clusters (95/65)

10 clusters (115/75)

AMRAP clusters (135/95)