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

2 x 2 @74%

2 x 2 @ 78%

2 x 2 @ 82%

then…

7 min EMOM

1 snatch @ 85% to 90% no misses

Metcon

Metcon (AMRAP – Reps)

9 min AMRAP

9 C2B

15 Box jump overs (24/20)

21 KBS (53/35)