01/30/17 – CrossFit OwnIt
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01/30/17

29
Jan

01/30/17

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

CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)

4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.
Scaled and Masters Weight will be 65/35. Sx for C2B is Pull Ups or jumping C2B.

Metcon

Metcon (AMRAP – Reps)

40 seconds on 20 seconds off for 6 minutes of:

Bar Facing Burpees