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

Metcon

Metcon (Weight)

12 min EMOM

1 Clean and jerk

(Build to a heavy for the day, do not exceed 90%)

Metcon

Metcon (AMRAP – Reps)

Teams of 4

2 min each station/30 sec transition time

1: Row or bike for cals (coaches decision)

2: STO (95/65)

3: Bar MU (sx: C2B pull-up or pull-ups) (1:2 ratio)

4: Burpee box jump overs (24/20)