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

Clean and Jerk

5 reps @ 80%

4 reps @ 85%

3 reps @ 90%

* not TnG. Rest as needed between repetition.

Metcon

Metcon (Time)

5 rounds

5 Hang power cleans (155/105)

5 STO (155/105)

100 m sprint