01/13/17 – CrossFit OwnIt
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01/13/17

12
Jan

01/13/17

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)

28 min alt EMOM

Min 0- 12/10 Cal Row

Min 1- 15 Burpees

Min 2- 12 T2B

Min 3- 15 Goblet Squats (53/35)

*please scale to accommodate 40/20

Weightlifting

Front Squat (see below)

10 @ 60%

10 @ 63%

10 @ 68%