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

Clean and Jerk

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

6 T2B

3 High box jumps (30/24)

1 Clean (225/155)