01/10/17 – CrossFit OwnIt
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01/10/17

9
Jan

01/10/17

CrossFit OwnIt – CrossFit

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

Warm-up

Weightlifting

Back Squat (see below)

3 reps @ 80%

1 rep @ 85%

3 reps @ 80%

1 rep @ 87%

3 reps @ 80%

1 rep @ 90%

3 reps @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

9 DL (225/155)

9 bar facing burpees

200 m run