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

Metcon

Metcon (AMRAP – Rounds and Reps)

6 round of each movement

35 on/25 off

Meter Row

Burpee over box (24/20)

KB SDHP (53/35)

DU

Hang Power Snatch (75/55)

Weightlifting

Clean (see below)

10 minutes to establish a heavy complex

2 power cleans + 2 hang power cleans + 1 split jerk