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

1×4 @ 75%

3×4 @ 80%

Metcon

Metcon (Time)

For time:

50/35 Cal row or Cal bike (coaches choice)

50 Empty barbell thrusters (45/33)

30 alt DB snatches (50/35)