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 Complex

10 min EMOM

1 snatch + 1 low hang snatch @ 73% across

Metcon

Metcon (Time)

For Time

30 cal Bike

60 Pull Ups

90 Hand Release Push Ups

120 air squats