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

Back Squat (see below)

2 reps @ 60%

2 reps @ 70%

2 reps @ 75%

2 reps @ 80%

2 reps @ 85% x 2

Metcon

Metcon (Time)

For Time (18 min CAP)

100 WBS (20/14)

80 DU

60 T2B

40 DL (225/155)

20 Bar MU (2:1 C2B/PullUps)