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 (see below )

1 rep @ 60%

1 rep @ 70%

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

1 rep @ 90%

1 rep @ 95%

Metcon

Metcon (Time)

4RFT

400 m run

9 STO (155/105)

15 C2B Pull Ups