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

7 min EMOM 1 Power clean + 5 Front squats (60-65% or add 10# from last week)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

200m run (2 reps for completed run)

6 cleans

*weight must go up each round on clean

RX men (135/155/185/205/225/245/255/275)

RX female (95/105/125/145/155/165/175/185)