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

Snatch (3×3 @ 85% (not TNG)

Metcon

Metcon (Time)

10-1

HSPU

1-10

DL (225/155)

HSPU: scale to 1 wall walk every round, or strict press (95/65)