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 @ 70%

1×4 @ 75%

1×4 @ 80%

1×4 @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

9 WBS (20/14)

6 Burpees

3 Cleans (225/155) or 80-85% of 1 RM clean