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 (6 min EMOM- 1 snatch @ 90%)

Weightlifting

Clean and Jerk (6 min EMOM- 1 clean and jerk @ 90%)

Metcon

Metcon (Time)

3RFT

400 m run

21 T2B

18 KB Snatch (53/35) – SUB single arm KBS (ruusian)