01/16/17 – CrossFit OwnIt
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01/16/17

15
Jan

01/16/17

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

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#
To prepare for the Open:

Scaled Men and Women 18-54 years old

9 min AMRAP

15 Hanging Knee Raises

10 Deadlifts (85/55)

5 Snatches (85/55)

Metcon

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk