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)

In Teams of two complete:

50 Back Squats (135/95)

400 m run

40 Front Squats (135/95)

400 m run

20 OHS (135/95)

15 Bar MU/25 C2B/30 Pull Ups

60 Burpee Box Jumps (24/20)

15 Bar MU/25 C2B/30 Pull Ups

Double Grace

60 c and J (135/95)