CrossFit OwnIt – Hi-C

 

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

Establish a heavy back squat single for the day

Metcon

Metcon (Time)

5 rounds of

12 Push press (95/65)

12 DB snatch (50/35)