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

Clean and Jerk (see below)

3 x 2 @ 70%

3 x 1 @ 80%

3 x 1 @ 88%

Metcon

Metcon (AMRAP – Reps)

18 min alt EMOM

Min 0: 6-12 pull-ups

Min 1: 6-12 HSPU

Min 2: 15 WBS (20/14)