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 (AMRAP – Reps)

Open Test AMRAP 20 Min

50 WBS (20/14)

50 DU (2:1)

40 Box Jump Over(24/20)

40 T2B (Scale knee raises)

30 C2B (sx 30 Pull Ups)

30 Bar Facing Burpees

20 cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Ring MU (Sx (30 Pull Ups)

*scale loading as needed. weight must remain the same for all movements