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

Back Squat (See below)

5 reps at 75%

1 rep at 80 %

5 reps at 75%

1 rep at 83%

5 reps at 75%

1 rep at 85%

5 reps at 75%

Metcon

Metcon (AMRAP – Reps)

17 min AMRAP

22 WB (20/14)

22 HPC (95/65)

22 Push Jerk (95/65)

22 box jumps (24/20)