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

Power clean (see below)

Find heavy complex for the day

6 DL

3 HPC

1 Push Jerk

Metcon

Metcon (Time)

3 RFT

15 Box Jump Over (24/20)

9 Power clean (205/145)

6 Bar MU (2:1 C2B ) (3:1 Pull Ups)