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)

HERO WOD “Wes”

Run 800 m (w 25lb bumper)

14 rounds of:

5 strict Pull Ups

4 Burpee Box Jumps (24/20)

3 cleans (185/135)

Run 800 m (w 25lb bumper)

*U.S. Navy Lt. Wesley Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. “