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)

Teams of Two

Both partners must work at same time

50 Cal Bike

50 Cal Row

*rest exactly 5 mins

50 synchro DL (155/105) (individual Bars)

25 syncho BFB

50 synchro air squats

25 synchro BFB

50 synchro Pull Ups

*Count total time