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

Snatch (10 min EMOM )

2 snatches @ 70% across

Metcon

Metcon (Time)

3RFT

100 DU

7 Ring or Bar MU (sx: 14 C2B or 14 pull-ups/RR + 14 Push ups)