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

Power Clean (4×3 @ 70%)

Weightlifting

Clean Pull (3×3 @ 100%)

Metcon

Metcon (AMRAP – Reps)

12 min alt emom

Even: 12/10 or 8 T2B/Knee Raises

Odd: 12 FR DB/KB Lunges (50/35)