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

Metcon

Metcon (Weight)

8 mins of:

1 power clean at 75% every 40 seconds

Rest exactly 4 min

***purpose if to work on speed, technique and consistency

Metcon

Metcon (Weight)

8 min of:

1 power snatch at 75% every 40 seconds
***purpose if to work on speed, technique and consistency

Metcon

Metcon (Time)

For time (18 minute time cap)

75 WB (20/14)

50 T2B

50 WB

25 T2B