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 (see below )

5 reps @ 70%

5 reps @ 75% x 3

Metcon

Metcon (Time)

4RFT

12 Box Jumps (24/20)

9 Power Snatch (135/95)

6 bar MU (9C2B/12 Pull Ups)