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 (20 minutes to establish a 1RM clean)

Metcon

Metcon (Time)

For time

30 burpees

30 Squat clean thrusters (135/95)

30 burpees