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 complex

Establish a heavy for the day

1 squat clean + 1 hang squat clean

Metcon

Metcon (Time)

Teams of 2

30-25-20-15-10-5

Clean and jerk

C2B pull-ups

(Ascending weight: 95/65; 115;75 135/95; 155/105; 185/135; 225/155)