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

Front Squat (4 x 3 @ 85% )

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP (partner, you go I go)

27 Squat cleans (95/65)

21 Pull-ups

15 Ring dips