CrossFit OwnIt – CrossFit

Warm-up

OwnIt Warm Up

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 )

2×5 @ 78%

2×3 @ 83%

2×1 @ 88%

Metcon

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP

Partner (you go I go)

30 Hang Power Cleans (115/75)

30 burpee Box Jump Over (24/20)