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

Power Clean (Build to a heavy triple )

*Not touch and go

Metcon

Metcon (AMRAP – Reps)

AMRAP 4 min

400m run

ME squat clean thruster (95/65)

*rest 4 min

AMRAP 4 min

400m run

ME squat clean thruster (115/75)

*rest 4 min

AMRAP 4 min

400m run

ME squat clean thruster (135/95)