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

Deadlift (5 x 2 @ 88%)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

8 Hang DB C and J (4 each arm) (50/35)

8 HSPU

1 Snatch (155/105)