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

Push Press

3×8 @ 65%

3×5 @ 75%

3×3 @ 85%

Metcon

Metcon (AMRAP – Reps)

9 min AMRAP

12-9-6

Snatch (95/65)

HSPU

9-6-3

Snatch(135/95)

HSPU

6-3-1

Snatch (165/115)

HSPU

AMRAP Snatch(185/135)

*Scale HSPU to seated DB press or 1 wall walk after each round of snatches. (example: 12 snatches, 1 wall walk, 9 snatches, 1 wall walk, 6 snatches 1 wall walk)