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
Power Clean (Build to a heavy triple )
*Not touch and go
Metcon
Metcon (AMRAP – Reps)
AMRAP 4 min
400m run
ME squat clean thruster (95/65)
*rest 4 min
AMRAP 4 min
400m run
ME squat clean thruster (115/75)
*rest 4 min
AMRAP 4 min
400m run
ME squat clean thruster (135/95)