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

Snatch (8 Min EMOM)

1 snatch @ 85%

*rest 4 minutes

Weightlifting

Clean and Jerk (8 Min EMOM @ 85%)

1 squat clean and jerk @ 85%

Metcon

Metcon (Time)

3RFT

10 cleans (185/135)

10 1-arm KB snatch (53/35)

10 Pistols
scale pistols to med ball pistols, banded pistols, or Goblet Squats (15 reps)