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

Back Squat (see below)

2 x 7 @ 72%

2 x 5 @ 76%

2 x 3 @ 80%

Metcon

Metcon (Time)

4 RFT:

12 Hang squat cleans (115/75)

12 BFB

300m run