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

Front Squat (Build to Heavy FS for the day- see below )

5-3-3-1-1-1

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

9 Hang Power Snatch (95/65)

12 BFB

15 HSPU