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 Snatch (see below)

3 reps @ 50%

3 reps @ 55%

2 reps @ 60%

2 reps @ 65%

1 rep @ 70%

1 rep @ 75%

Metcon

Metcon (Time)

For Time ( as a team of 2 complete)

60 Cal Bike

90 HSPU (sx HRPU)

120 DB snatch (50/35)

150 DU (2:1)