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

Back Squat (see below)

5 @ 75%

1 @ 80%

5 @ 75%

1 @ 83%

5 @ 75%

1 @ 85%

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

30 Cal row

40 WBS (20/14)

50 Snatches (75/55)

ME burpees with remainder of time

*score is total reps