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 (Time)

3 RFT

25 WB (20/14)

20 KBS (53/35)

15 Pull-ups

Metcon (AMRAP – Reps)

5 min AMRAP

3-6-9-12…etc

Clean and Jerk (95/65)

Lateral Burpee Over-bar