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

Push Press (4×7 @ 73%)

Metcon

Metcon (Time)

For time

70-60-50-40-30-20-10

DU (1:2)

1-2-3-4-5-6-7 Clean and Jerks (205/145)

(or 70-75% of Clean and Jerk max)