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 Complex (see below)

Power Snatch + OHS
2 Power Snatch +2 OHS @ 60%

2 +2 @ 65%

2 +2 @ 70% x 3 sets

Metcon

Metcon (AMRAP – Reps)

2 rounds of:

2 min ME

Cal Bike

45 second rest

2 min ME

Power Snatch (115/75)

45 second rest

2 min ME

Burpee Box Jump Over (24/20)

45 second rest

2 min

400 M run (1 rep)

45 second rest

*scale run to 300 if athlete has > 8 min mile