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

Push press (3×3 @ 75%)

Weightlifting

Establish a heavy complex 1 Push jerk + 1 Split jerk

Metcon

Metcon (Time)

3 RFT

21 Pull-ups

15 Deficit HSPU (#45)

21 DL (155/105)