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 @80%

2 @ 83%

5 @ 80%

2 @ 86%

5 @ 80%

2 @ 89%

*These are very heavy percentages. Please back off weight if technique starts to suffer.

Metcon

Metcon (AMRAP – Reps)

3 min AMRAP

21 Thrusters (75/55)

ME BFB

*Rest 90 seconds

2 min AMRAP

15 Thrusters (95/65)

ME BFB

*Rest 1 minute

1 min AMRAP

9 Thrusters (115/75)

ME BFB

*Rest 3 minutes

3 min AMRAP

ME squat clean thrusters (115/75)