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

Metcon

Metcon (Weight)

10 min EMOM

2 Power cleans + 2 FS + 2 Push jerk (185/135) or 70% of 1 RM C+J

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

12 Burpee box jump overs (24/20)

12 HSPU