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)

2 reps @ 60%

2 reps @ 70%

2 reps @ 75%

2 reps @ 80%

2 reps @ 85%

2 reps @ 90% x2

Weightlifting

Overhead Squat (see below)

2 reps @ 60%

2 reps @ 70%

2 reps @ 75%

2 reps @ 80%

2 reps @ 85% x2