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 (teams of 3)

1 partner works while bar must be in front rack by one of reamaining two partners (95/65)

Buy In: 1000 m row

40-30-20

HSPU (Sx strict Press 95/65, KB press, or HRPU)

Ring Dips (Sx box Dips)

20-30-40

Front Rack Lunge (95/65)

Burpees

Cash Out: 9 x 200 m sprints (partner tag in) 3 each
RX + 135/95