CrossFit OwnIt – CrossFit

Warm-up

Warm-up (No Measure)

300 m run

PT

Leg swings

SS

Iron Cross

2RNFT

5 inch worms

5 pull Ups

5 KBS

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Weightlifting

Snatch (1 power snatch + 1 hang squat snatch + 1 OHS)

complete at least 5 sets working up to a heavy complex for the day