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)

In Teams of 2 w/ a 15 minute cap

2 rounds for time or total reps

50 burpees

50 empty BB thrusters (45/33)

50 C2B/Pull Ups/RR or Rx + 20 RMU

Extra Credit:

Complete 50 RDL (not to exceed 50% of DL max)