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

Metcon

Metcon (Time)

3RFT

400 m run

15 Power Cleans (155/105)

9 Box Jumps (30/24)

Metcon

Metcon (Weight)

8 min alt emom

even: 50 DU (SX work for 40 secs DU attempts)

odd: 20 DL (225/155)

**** pick a heavy weight that athlete can complete 4 rounds of 20 reps UB