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

Squat Snatch (see below)

3 @ 60%

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 80% x 3 sets

Metcon

Metcon (Time)

For time (team of 2)

60 Cal row

60 HSPU

60 DB or KB FR lunge (50/35)

60 HSPU

60 WBS (20/14)