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 )

2 @ 60%

2 @ 65%

2 @ 70%

1 @ 75% x5

Metcon

Metcon (AMRAP – Reps)

4 min AMRAP

75 DU (1:1) or decrease DU to 80 seconds of work

25 Burpees

ME HSPU

*rest 4 minutes

*repeat 2 more times

*score = HSPU