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

5 rounds

6 Lateral burpees over bar

6 C & J (135/95)

1 round

10 Ring muscle ups

40 Front squats (135/95)

10 Ring muscle ups

3 rounds

75 DU (2:1)

50 Air squats