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 (see below)

1×3 @ 60%

1×3 @ 70%

3×3 @ 75%

*not TnG

Metcon

Metcon (Time)

“heartbreak kid”

3RFT

10 FS (185/135)

20 C2B pull ups

50 DU (3:1)