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 (see below)

2 reps @ 65%

2 reps at 70%

2 x3 @ 75%

1 x 4 @ 80%

1×1 @ 85%

1×1 @ 90%

*all singles no TnG

Metcon

Metcon (AMRAP – Reps)

8 min alt emom

even minute: ME T2B

odd minute: rest

Metcon

500m Row (Time)

Max Effort 500m Row