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 (15 minutes to establish a heavy single )

Weightlifting

Clean and Jerk (15 minutes to esablish a heavy single )

Metcon

Metcon (Weight)

14 min alt EMOM

Even min: 5 heavy Front Squats (from floor)

Odd min: 10 HSPU