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

Overhead Squat (4 x 3 @ 78%)

Weightlifting

Front Squat (4 x 3 @ 78%)

Metcon

Metcon (Time)

3 rounds

400m run

9 Squat cleans (205/155)