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 of

50 DU

15 c&j (95/65)

4 rounds of

30-20-10

pull ups

burpee box jump overs (24/20)

1 round of

400m run

21 hang snatches (95/65)

400m run

15 hang snatches (95/65)

400m run

9 hang snatches (95/65)