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

Back Squat (see below)

5 @ 70%

5 @ 73%

4 @ 76%

4 @ 79%

3 @ 82%

3 @ 85%

Metcon

Metcon (Time)

3 rounds for time:

10 Power Snatches (115/75)

20 box jump overs (24/20)

30 WBS (20/14)