01/20/17 – CrossFit OwnIt
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01/20/17

19
Jan

01/20/17

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)

25 Min Alt EMOM

Min 0 – 6 burpees + 6 thrusters (95/65)

Min 1- 12/10 cal Row

Min 2- 20 WBS (20/14)

Min 3- 200 m sprint

Min 4- Rest

Weightlifting

Overhead Squat (6×3 @ 70%)