01/05/17 – CrossFit OwnIt
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01/05/17

4
Jan

01/05/17

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 (AMRAP – Reps)

20 min AMRAP

80 DU/150 SU

60 HSPU

40 DL (225/155)

20 Ring MU/30 C2B or Pull Ups

10 bar facing burpees

*Rest exactly 5 mins. Coach restart clock for 2nd AMRAP.

Metcon

Metcon (AMRAP – Reps)

3 min AMRAP

Bar Facing Burpees