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 (you go I go)

2 rounds

21 burpee box jumps (24/20)

21 goblet squats (53/35)

300m burden run (20/14)

2 rounds

21 burpee C2B

2 rounds of DT (155/105)

*1 round of DT= 12 DL, 9 HPC, 6 push jerk