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 Complex
see below
Every 90 seconds for 7 total sets of:
1 Hang Power Snatch + 1 Power Snatch
* Build each set