CrossFit OwnIt – CrossFit

Metcon

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)

12 Days of Christmas

1 SDHP (75/55)

2 Thruster (75/55)

3 Push Press

4 Power Cleans (75/55)

5 Power Snatches (75/55)

6 KBS (53/35)

7 Pull Ups

8 Knees-to-Elbows

9 Box Jumps (24/20)

10 DU

11 Burpees

12 OH walking Lunge (75/55)

*Like the song. Add one exercise per round.
RX + (115/75)