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 (you go I go)

5 rounds

30 MB cleans (20/14)

15 STO (95/65)

2 rope climbs

5 rounds

50 DU (2:1)

10 power snatch (95/65)

1 round

50 T2b

50 Strict ring dips

50 Strict pull-ups