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
+ split jerk barbell warm up (3 strict press, 3 push press, 3 push jerk, foot work, 3 split jerk)

Weightlifting

Split Jerk (Establish 1RM )

Warm up 7-5-3-1-1-1

Metcon

Metcon (Time)

For Time

50 Cal Row

then..

5 rounds of

60 DU (2:1)

40 air squats