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

21-15-9

Hang power snatch (75/55)

300m run

18-15-12-9

Thruster (125/85)

C2B

30-20-10

KBS (53/35)

60-40-20

Partner MB sit-ups