CrossFit OwnIt – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice dynamic wam up

+

Relay Race

Metcon

Metcon (Time)

Partner MetCon (you go I go- split reps as needed- run to be completed together)

3 rounds of:

400 m run

30 K2E

60 KB snatch alt arm (53/35)

3 rounds of:

100 air squats

8 MU/10 C2B/12 Pull Ups

10 Hang Power Snatch (115/75)

21-15-9-15-21

HRPU

50 DU between each set
For athletes that are not familiar with the KB snatch – Please sub 75 KBS