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

5 reps @ 70%

5 reps @ 73%

4 reps @ 76%

4 reps @ 79%

3 reps @ 82%

3 reps @ 85%

Metcon

Metcon (AMRAP – Reps)

4 Rounds

Min 1 ME WBS (20/14)

Min 2 ME DB snatch (50/35)

Min 3 50 DU or 75 SU

Min 4 rest