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
+ clean complex + snatch complex

Weightlifting

Snatch (1 power snatch every 40 seconds @ 65%+ (8 minutes))

athlete may go up in in weight

technique > load

Weightlifting

Clean (1 power clean every 40 seconds @ 65% +(8 minutes))

athlete may go up in weight

technique > load

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

9 T2B

7 Kipping HSPU

5 Power cleans (135/95)