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

Split Jerk (see below )

1×3 @ 65%

1×3 @ 70%

1×2 @ 75%

2×1 @ 80%

2×1 @ 85%

Metcon

Metcon (Time)

For Time

25 Burpee Box Jumps

35 T2B

45 DL (225/155)

35 T2B

25 lateral burpees over the bar