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

Deadlift (4 x 7 (build in weight))

Metcon

Metcon (AMRAP – Reps)

20 min alt EMOM

min 0: 1 round of Cindy

min 1: 10 Hang power snatch (95/65)

min 2: ME cal bike

min 3: Rest