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
+ Barbell Warm up

Weightlifting

Snatch (2 full snatches EMOM for 9 minutes @ 75%)

Weightlifting

Clean and Jerk (2 squat cleans EMOM for 9 minutes @ 75%)

Metcon

Metcon (Time)

For Time with 17 min CAP

30 Box Jumps (30/24)

30 C2B

30 KBS (53/35)

30 front squats (115/75)

30 T2B

30 push press (115/75)

30 DL (115/75)

30 WB (20/14)

30 Burpees

30 DU