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)

3 x 3 @ 77%

3 x 2 @ 82%

3 x 1 @ 87%

Metcon

Metcon (AMRAP – Reps)

3 rounds

1 minute ME BFB

1 min rest

1 minute ME DB snatch (50/35)

1 min rest

* score = total reps