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
Hang Clean (6×3 @ 70% from above knee)
*Must be a squat hang clean
Weightlifting
Front Squat (see below)
single @ 88%
triple @ 82%
single @ 90%
triple @ 82 %
single @ 93%
triple @ 82%