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

Press

24 minutes to establish

Strict Press

4-4-4-4

Push Press

3-3-3

Push Jerk

2-2

Split Jerk

Heavy single

Metcon

Metcon (AMRAP – Reps)

11 Min AMRAP

9 Thrusters (115/75)

9 C2B Pull Ups

9 Burpees

100 m run (1 rep)