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

Metcon

Metcon (Time)

Partner WOD

3 rounds

20 synchro burpees

15 synchro DL (225/155)

10 synchro KB swings (53/35)

3 rounds

30 pull-ups

30 STO (135/95)