09/08/16 – CrossFit OwnIt
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09/08/16

7
Sep

09/08/16

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

Weightlifting

Overhead Squat (4×3 across)

Metcon

Metcon (Time)

For Time

800 m run

9 OHS (135/95)

400 m run

15 OHS (115/75)

200 m run

21 OHS (95/65)

*each time athlete breaks on OHS run 100 m before returning to OHS. Scale weight as needed