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

Push Jerk (3×7 @ 65%)

Metcon

Metcon (Weight)

18 min alt EMOM

Min 0: 40 DU/60 SU

Min 1: 4 Power cleans @ 65-70%

Min 2: 10 HSPU

*Scale DU and HSPU as needed to fit 30 work/30 rest interval