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 (5×3 @ 80% (not TNG))

Metcon

Metcon (AMRAP – Reps)

7 min AMRAP

3 DL (315/225) or 80% of DL 1RM

3 Lateral burpees over the bar

3 DL

6 Lateral burpees over the bar

3 DL

9…