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 (12 min EMOM- snatch complex)

1 Power snatch + Hang power snatch + 1 snatch balance

AHAP maintaining form > load

Weightlifting

12 minutes complete

Back Squat (3 x10 back squats AHAP)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups