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

Squat Snatch (see below)

3 @ 60%

3 @ 65%

3 @ 70%

3 @ 75% x 2 sets

Metcon

Metcon (Time)

3RFT

60 DU (2:1)

40 Air squats

20 T2B