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

Squat Snatch (see below)

1×2 @ 60%

1×2 @ 65%

1×2 @ 70%

1z2 @ 75%

1×2 @ 80%

Metcon

Metcon (AMRAP – Reps)

3 min AMRAP

50 DU (1:1)

17 C2B Pull Ups

AMRAP STO (115/75)

*Rest 3 mins. Repeat two more times.