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

Clean and Jerk (see below)

3 @ 70%

3 @ 75%

2 @ 80%

1 @85% x 3

Metcon

Metcon (Time)

3RFT

400 m run

21 HSPU

12 Power Cleans (185/135)