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%

1 rep @ 90%x 3 sets

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

9-18-27-36…etc

Power Cleans (135/95)

HSPU
Sx for HSPU KB seated press or back rack strict press