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

Push Jerk (see below)

3 reps @ 60%

3 reps @ 70%

3 reps @ 75%

3 reps @ 80% x 2

Weightlifting

Hang Clean (see below)

3 reps @ 60%

3 reps @ 65%

3 reps @ 70% x3