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

Establish heavy complex in 20 mins of 3 hang squat cleans

Metcon

Metcon (Time)

For time (16 min cap)

20-15-10-5-10-15-20

Push jerk (115/75)

Box jump (24/20)

T2B