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)

Brandon 29th B day WOD

Buy in: 29 Cal bike

2 rounds of

29 box jump over (24/20)

29 T2B

29 HSPU

9 rounds of

29 DU

9 Hang power cleans (95/65)

9 Pull-ups

9 Back rack lunges (95/65)

Cash-out: 29 Cal bike