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 MetCon:

For Time

75 WB

20 Bar MU (2:1 C2B; 3:1 Pull Ups)

20 Squat Cleans (185/135)

20 Bar MU (2:1 C2B; 3:1 Pull Ups)

75 WB

5 rounds of:

14 thrusters (95/65)

14 Burpee Box Jump Over

1 round of:

100 MB sit Ups (20/14)

800 m run with MB (20/14)