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

Weightlifting

Front Squat (4 x 3 @65% (with a 3 second pause at the bottom))

Metcon

Metcon (Time)

Partner WOD (you go I go)

100 Cal row

100 KBS (53/35)

100 Burpees

100 Box jumps (24/20)