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 (5×3 @ 85%)

Metcon

Metcon (Time)

For Time:

3 rounds of:

100 m run

15 hang snatches (95/65)

*exactly 3 mins rest

2 rounds of:

200 m run

12 hang snatches (115/75)

*exactly 3 mins rest

1 round of:

400 m run

9 hang snatches (135/95)

*record total time