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: hang snatch + snatch balance + OHS)

every minute perform 1 hang snatch + 1 snatch balance + 1 OHS

Weightlifting

Back Squat (3×10 AHAP )

12 minutes to complete

Metcon

Metcon (AMRAP – Reps)

5 Min EMOM

16 burpees
if athlete cannot complete 16 burpees within the minute drop to14 or 12 or 10 or 8 and hold for completion of EMOM. Record lowest number held 🙂