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)

“Surfer on Acid”

3RFT

400 m run

21 Burpees

Weightlifting

Clean and Jerk (see below )

3 +1 @ 65%

3 +1 @ 70%

3 +1 @ 75%

3 + 1 @ 80%

3 + 1 @ 85% x 2