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 (3×8 AHAP)

Weightlifting

Overhead Squat (5×1 Pausing OHS (10 seconds) @ 100% snatch max)

Metcon

Metcon (AMRAP – Reps)

5 rounds of:

21 Push Ups

ME UB Pull Ups

*rest exactly 3 minutes between rounds
RX + wear a weighted vest if you have one. Score is total number of pull ups. Limit rest between push ups and pull ups to no more then 20 seconds