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

1×7 @ 70%

1×5 @ 75%

3×3@ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

9 Burpee box jump over (24/20)

6 C2B

3 Power snatch (135/95)