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

Snatch (see below)

12 min EMOM

Min 0-4: 3 snatch @ 70%

Min 4-8 : 2 Snatch @ 80%

Min 8-12: 1 Snatch @ 90%

Metcon

Metcon (Time)

6RFT

9 T2B

6 FS (135/95)

9 STO (135)